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

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

145g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

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

Fat

44.7%43.3g

16.8 gvs43.3 g

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

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4.27%1.37g

Saturated Fat

18.7%5.97g

1.37 gvs5.97 g

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

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389%6.2g

Omega 3

4.28%0.068g

6.2 gvs0.068 g

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

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14.3%2.43g

Omega 6

170%29g

2.43 gvs29 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

15%19.3g

95 gvs19.3 g

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

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3.1%2.25g

Sugars

3.62%2.63g

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

2.25 gvs2.63 g

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

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0.42%0.3g

Fructose

0%0g

≤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 gvs0 g

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

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%0.59g

Glucose

%0.63g

0.59 gvs0.63 g

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

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%1.36g

Sucrose

%2g

1.36 gvs2 g

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

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77%29.3g

Fiber

23.6%8.95g

29.3 gvs8.95 g

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

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41.2%23g

Protein

30.3%17g

23 gvs17 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Oil 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

81.8%0.98mg

Vitamin B1

22.5%0.27mg

Thiamine

0.98 mgvs0.27 mg

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

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14%0.18mg

Vitamin B2

18%0.24mg

Riboflavin

0.18 mgvs0.24 mg

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

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43.4%6.94mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs3.5 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18%0.9mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.9 mgvs5.86 mg

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

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106%1.4mg

Vitamin B6

51.5%0.67mg

Pyridoxine

1.4 mgvs0.67 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

49.4%198μg

Folates and Folic Acid

76.6 μgvs198 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

1.03%0.93mg

Ascorbic acid

3.47 mgvs0.93 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

205%30.7mg

Tocopherols and Tocotrienols

1.3 mgvs30.7 mg

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

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2.17%2.6μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

2.6 μgvs2.6 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 Oil Roasted Sunflower Seeds

13.7%137mg

Calcium

7.35%73.5mg

137 mgvs73.5 mg

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

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121%1.1mg

Copper

169%1.52mg

1.1 mgvs1.52 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

45%3.6mg

5.82 mgvs3.6 mg

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

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71%298mg

Magnesium

25.5%107mg

298 mgvs107 mg

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

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227%5.2mg

Manganese

76.4%1.76mg

5.2 mgvs1.76 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

137%962mg

540 mgvs962 mg

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

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19%645mg

Potassium

12%408mg

645 mgvs408 mg

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

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232%128μg

Selenium

120%66μg

128 μgvs66 μg

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

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20%298mg

Sodium

0.17%2.53mg

298 mgvs2.53 mg

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

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51%5.6mg

Zinc

40%4.4mg

5.6 mgvs4.4 mg

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

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0.17%6.4g

Water

0.035%1.3g

6.4 gvs1.3 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 Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 3.6 times more Vitamin B1, 2 times more Vitamin B3 and 2.1 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 6.5 times more Vitamin B5, 2.6 times more Vitamin B9 and 23.6 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.9 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 1.6 times more Potassium, 1.9 times more Selenium, 117.5 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper and 1.8 times more Phosphorus than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 90.9 times more Omega 3, 4.9 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Fat, 4.4 times more Saturated Fat and 11.9 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, 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, dryOil Roasted Sunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: