Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

134g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

13%

12%

75%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crispsvs 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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7.1%6.87g

Fat

45.4%44g

6.87 gvs44 g

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

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3.82%1.22g

Saturated Fat

12%3.8g

1.22 gvs3.8 g

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

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7.22%0.12g

Omega 3

3.2%0.051g

0.12 gvs0.051 g

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

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15.4%2.63g

Omega 6

116%19.7g

2.63 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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77.4%101g

Carbohydrate

13%17g

101 gvs17 g

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

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30.3%22g

Sugars

3.1%2.24g

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

22 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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36%13.7g

Fiber

19.4%7.36g

13.7 gvs7.36 g

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

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29.7%16.6g

Protein

31.8%17.8g

16.6 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, Toasted Multigrain Crispsvs Sunflower Seeds

53.6%483μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

483 μgvs2.57 μg

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

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80.6%0.97mg

Vitamin B1

106%1.27mg

Thiamine

0.97 mgvs1.27 mg

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

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84.8%1.1mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.1 mgvs0.3 mg

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

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82%13mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

13 mgvs7.14 mg

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

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23%1.14mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.14 mgvs0.97 mg

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

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92%1.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.2 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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248%991μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

991 μgvs194 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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17%15.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

15.5 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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28%4.2mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

4.2 mgvs30 mg

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

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2.35%2.82μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.82 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crispsvs Sunflower Seeds

32.5%325mg

Calcium

6.68%66.8mg

325 mgvs66.8 mg

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

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47.3%0.43mg

Copper

171%1.54mg

0.43 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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502%40mg

Iron

56%4.5mg

40 mgvs4.5 mg

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

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53.8%226mg

Magnesium

66.3%278mg

226 mgvs278 mg

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

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225%5.17mg

Manganese

72.6%1.67mg

5.17 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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99%696mg

Phosphorus

80.7%565mg

696 mgvs565 mg

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

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17.3%589mg

Potassium

16.2%552mg

589 mgvs552 mg

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

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17%9.4μg

Selenium

82.5%45.4μg

9.4 μgvs45.4 μg

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

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32.7%491mg

Sodium

0.51%7.7mg

491 mgvs7.7 mg

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

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94%10.4mg

Zinc

39%4.3mg

10.4 mgvs4.3 mg

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

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0.15%5.38g

Water

0.11%4.05g

5.38 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, Toasted Multigrain Crisps vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 187.9 times more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 5.1 times more Vitamin B9 and 12.9 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1 and 7.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 4.9 times more Calcium, 8.9 times more Iron, 3.1 times more Manganese, 1.2 times more Phosphorus, 63.7 times more Sodium and 2.4 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.6 times more Copper and 4.8 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 2.3 times more Omega 3, 5.9 times more Carbohydrate, 9.8 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.4 times more Fat, 3.1 times more Saturated Fat and 7.5 times more Omega 6 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsSunflower SeedsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsCereals ready-to-eat, QUAKER, Toasted Multigrain CrispsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: