Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMANVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, QUAKER, KING VITAMAN

131g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, KING VITAMAN, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, KING VITAMAN having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, KING VITAMAN

85%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, KING VITAMANvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.65%4.5g

Fat

45.4%44g

4.5 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.5%2.08g

Saturated Fat

12%3.8g

2.08 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.62%0.042g

Omega 3

3.2%0.051g

0.042 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.38%1.42g

Omega 6

116%19.7g

1.42 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84.6%110g

Carbohydrate

13%17g

110 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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36.7%26.6g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

26.6 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.14g

NA gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.7%4.46g

Fiber

19.4%7.36g

4.46 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.4g

Protein

31.8%17.8g

8.4 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, QUAKER, KING VITAMANvs Sunflower Seeds

141%1270μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

1270 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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139%1.66mg

Vitamin B1

106%1.27mg

Thiamine

1.66 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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144%1.87mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.87 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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138%22mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

22 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.73 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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169%2.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.2 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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438%1751μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1751 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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273%6.56μg

Vitamin B12

0%0μg

Cobalamin

6.56 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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58.3%52.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

52.5 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%5.97mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

5.97 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.22%0.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.26 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, QUAKER, KING VITAMANvs Sunflower Seeds

1.3%13mg

Calcium

6.68%66.8mg

13 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.3%0.12mg

Copper

171%1.54mg

0.12 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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476%38mg

Iron

56%4.5mg

38 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.6%108mg

Magnesium

66.3%278mg

108 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.5%0.54mg

Manganese

72.6%1.67mg

0.54 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47%328mg

Phosphorus

80.7%565mg

328 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.3%352mg

Potassium

16.2%552mg

352 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.53μg

Selenium

82.5%45.4μg

8.53 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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72%1083mg

Sodium

0.51%7.7mg

1083 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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152%16.7mg

Zinc

39%4.3mg

16.7 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g

Water

0.11%4.05g

4.4 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 494.6 times more Vitamin A, 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and 43.8 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B5 and 5 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 8.5 times more Iron, 140.5 times more Sodium and 3.9 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Calcium, 12.9 times more Copper, 2.6 times more Magnesium, 3.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 5.3 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 6.4 times more Carbohydrate and 11.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.8 times more Fat, 1.8 times more Saturated Fat, 13.9 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, KING VITAMANVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainSunflower SeedsVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainCereals ready-to-eat, QUAKER, KING VITAMANVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMANVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: