Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Roasted Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

137g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

17%

78%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheatvs Roasted 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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3.03%2.94g

Fat

44%42.8g

2.94 gvs42.8 g

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

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1.76%0.56g

Saturated Fat

14%4.5g

0.56 gvs4.5 g

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

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3.4%0.055g

Omega 3

3.7%0.059g

0.055 gvs0.059 g

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

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6.45%1.1g

Omega 6

166%28g

1.1 gvs28 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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80.3%104g

Carbohydrate

16%20.7g

104 gvs20.7 g

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

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2.6%1.87g

Sugars

3.23%2.35g

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

1.87 gvs2.35 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

NA gvsNA g

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

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33.8%13g

Fiber

25%9.54g

13 gvs9.54 g

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

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39.7%22.2g

Protein

29.7%16.6g

22.2 gvs16.6 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheatvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

72.7%0.87mg

Vitamin B1

7.6%0.091mg

Thiamine

0.87 mgvs0.091 mg

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

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41.7%0.54mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.54 mgvs0.21 mg

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

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45%7.22mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

7.22 mgvs6.05 mg

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

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Vitamin B5

121%6.05mg

Pantothenic acid

NA mgvs6.05 mg

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

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13.7%0.18mg

Vitamin B6

53%0.69mg

Pyridoxine

0.18 mgvs0.69 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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52.6%210μg

Vitamin B9

51%204μg

Folates and Folic Acid

210 μgvs204 μg

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

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24%0.57μg

Vitamin B12

0%0μg

Cobalamin

0.57 μgvs0 μg

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

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0%0mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0 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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0%0mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0 mgvs22.4 mg

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

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2.28%2.73μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

2.73 μgvs2.3 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheatvs Roasted Sunflower Seeds

3.28%32.8mg

Calcium

6%60mg

32.8 mgvs60 mg

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

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68.8%0.62mg

Copper

175%1.57mg

0.62 mgvs1.57 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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75.3%6.02mg

Iron

41%3.26mg

6.02 mgvs3.26 mg

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

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43.3%182mg

Magnesium

26.4%111mg

182 mgvs111 mg

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

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Manganese

79%1.8mg

NA mgvs1.8 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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64.6%452mg

Phosphorus

142%992mg

452 mgvs992 mg

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

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14.6%497mg

Potassium

21.5%730mg

497 mgvs730 mg

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

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306%168μg

Selenium

124%68μg

168 μgvs68 μg

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

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0.46%6.83mg

Sodium

0.17%2.58mg

6.83 mgvs2.58 mg

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

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38%4.2mg

Zinc

41.3%4.54mg

4.2 mgvs4.54 mg

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

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0.14%5.04g

Water

0.028%1.03g

5.04 gvs1.03 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, QUAKER Puffed Wheat vs Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 9.6 times more Vitamin B1, 2.6 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.8 times more Iron, 1.6 times more Magnesium and 2.5 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 2.5 times more Copper, 2.2 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Fat, 7.9 times more Saturated Fat and 25.7 times more Omega 6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuitRoasted Sunflower SeedsVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuitCereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: