Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

137g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

12%

87%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

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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45.4%44g

Fat

0.69%0.67g

44 gvs0.67 g

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

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12%3.8g

Saturated Fat

0.3%0.096g

3.8 gvs0.096 g

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

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3.2%0.051g

Omega 3

0.051 gvsNA g

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

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116%19.7g

Omega 6

19.7 gvsNA 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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13%17g

Carbohydrate

81.3%106g

17 gvs106 g

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

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3.1%2.24g

Sugars

1.32%0.96g

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

2.24 gvs0.96 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

10.5%3.97g

7.36 gvs3.97 g

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

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31.8%17.8g

Protein

25.6%14.4g

17.8 gvs14.4 g

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

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Vitamins

Sunflower Seedsvs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

0.29%2.57μg

Vitamin A

RAE, retinol activity equivalents

2.57 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

139%1.67mg

Thiamine

1.27 mgvs1.67 mg

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

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23.4%0.3mg

Vitamin B2

113%1.47mg

Riboflavin

0.3 mgvs1.47 mg

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

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44.6%7.14mg

Vitamin B3

169%27mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs27 mg

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

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19.3%0.97mg

Vitamin B5

Pantothenic acid

0.97 mgvsNA mg

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

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88.6%1.15mg

Vitamin B6

211%2.74mg

Pyridoxine

1.15 mgvs2.74 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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48.6%194μg

Vitamin B9

Folates and Folic Acid

194 μgvsNA 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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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201%30mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

30 mgvs0 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sunflower Seedsvs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

6.68%66.8mg

Calcium

51.6%516mg

66.8 mgvs516 mg

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

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171%1.54mg

Copper

1.54 mgvsNA 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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56%4.5mg

Iron

701%56mg

4.5 mgvs56 mg

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

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66.3%278mg

Magnesium

4.24%18mg

278 mgvs18 mg

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

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72.6%1.67mg

Manganese

1.67 mgvsNA 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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80.7%565mg

Phosphorus

21.3%149mg

565 mgvs149 mg

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

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16.2%552mg

Potassium

3.75%127mg

552 mgvs127 mg

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

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82.5%45.4μg

Selenium

45.4 μgvsNA μg

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

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0.51%7.7mg

Sodium

0.27%4.1mg

7.7 mgvs4.1 mg

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

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39%4.3mg

Zinc

6.35%0.7mg

4.3 mgvs0.7 mg

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

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0.11%4.05g

Water

0.36%13.3g

4.05 gvs13.3 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 Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

Dried Sunflower Seed Kernels have more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
While Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

Dried Sunflower Seed Kernels have 15.6 times more Magnesium, 3.8 times more Phosphorus, 4.3 times more Potassium and 6.1 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
While Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 7.7 times more Calcium and 12.5 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 65.6 times more Fat, 39.8 times more Saturated Fat, 1.9 times more Fiber and 1.2 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
While Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dryVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryCereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dryVS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: