Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

145g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs 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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17.3%16.8g

Fat

45.4%44g

16.8 gvs44 g

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

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4.27%1.37g

Saturated Fat

12%3.8g

1.37 gvs3.8 g

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

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389%6.2g

Omega 3

3.2%0.051g

6.2 gvs0.051 g

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

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14.3%2.43g

Omega 6

116%19.7g

2.43 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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73%95g

Carbohydrate

13%17g

95 gvs17 g

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

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3.1%2.25g

Sugars

3.1%2.24g

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

2.25 gvs2.24 g

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

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0.42%0.3g

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]

0.3 gvsNA g

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

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%0.59g

Glucose

0.59 gvsNA g

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

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%1.36g

Sucrose

%2.14g

1.36 gvs2.14 g

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

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77%29.3g

Fiber

19.4%7.36g

29.3 gvs7.36 g

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

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41.2%23g

Protein

31.8%17.8g

23 gvs17.8 g

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

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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81.8%0.98mg

Vitamin B1

106%1.27mg

Thiamine

0.98 mgvs1.27 mg

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

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14%0.18mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.18 mgvs0.3 mg

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

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43.4%6.94mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs7.14 mg

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

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18%0.9mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.9 mgvs0.97 mg

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

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106%1.4mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.4 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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19%76.6μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

76.6 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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3.85%3.47mg

Vitamin C

1.33%1.2mg

Ascorbic acid

3.47 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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8.67%1.3mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.3 mgvs30 mg

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

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2.17%2.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.6 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Sunflower Seeds

13.7%137mg

Calcium

6.68%66.8mg

137 mgvs66.8 mg

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

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121%1.1mg

Copper

171%1.54mg

1.1 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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72.8%5.82mg

Iron

56%4.5mg

5.82 mgvs4.5 mg

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

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71%298mg

Magnesium

66.3%278mg

298 mgvs278 mg

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

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227%5.2mg

Manganese

72.6%1.67mg

5.2 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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77.2%540mg

Phosphorus

80.7%565mg

540 mgvs565 mg

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

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19%645mg

Potassium

16.2%552mg

645 mgvs552 mg

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

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232%128μg

Selenium

82.5%45.4μg

128 μgvs45.4 μg

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

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20%298mg

Sodium

0.51%7.7mg

298 mgvs7.7 mg

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

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51%5.6mg

Zinc

39%4.3mg

5.6 mgvs4.3 mg

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

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0.17%6.4g

Water

0.11%4.05g

6.4 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, UNCLE SAM CEREAL vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.1 times more Calcium, 1.3 times more Iron, 3.1 times more Manganese, 2.8 times more Selenium, 38.6 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Copper than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 121 times more Omega 3, 5.6 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 2.8 times more Saturated Fat and 8.1 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, drySunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: