Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals, MALT-O-MEAL, original, plain, dry

137g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals, MALT-O-MEAL, original, plain, dry

13%

85%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals, MALT-O-MEAL, original, plain, 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

0.99%0.96g

44 gvs0.96 g

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

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12%3.8g

Saturated Fat

0.34%0.11g

3.8 gvs0.11 g

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

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3.2%0.051g

Omega 3

1.97%0.032g

0.051 gvs0.032 g

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

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116%19.7g

Omega 6

1.83%0.31g

19.7 gvs0.31 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

81.4%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

0%0g

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

2.24 gvs0 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

7.57%2.88g

7.36 gvs2.88 g

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

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31.8%17.8g

Protein

29%16g

17.8 gvs16 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cereals, MALT-O-MEAL, original, plain, dry

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 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

122%1.47mg

Thiamine

1.27 mgvs1.47 mg

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

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23.4%0.3mg

Vitamin B2

77%1mg

Riboflavin

0.3 mgvs1 mg

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

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44.6%7.14mg

Vitamin B3

122%19.6mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs19.6 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

Pantothenic acid

0.97 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

119%1.55mg

Pyridoxine

1.15 mgvs1.55 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

390%1562μg

Folates and Folic Acid

194 μgvs1562 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

1%0.15mg

Tocopherols and Tocotrienols

30 mgvs0.15 mg

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

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0%0μg

Vitamin K

0.11%0.14μg

Phytomenadione or phylloquinone

0 μgvs0.14 μg

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

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Minerals

Sunflower Seedsvs Cereals, MALT-O-MEAL, original, plain, dry

6.68%66.8mg

Calcium

39%392mg

66.8 mgvs392 mg

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

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171%1.54mg

Copper

16%0.14mg

1.54 mgvs0.14 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

528%42.3mg

4.5 mgvs42.3 mg

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

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66.3%278mg

Magnesium

5.2%22mg

278 mgvs22 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

30.7%215mg

565 mgvs215 mg

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

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16.2%552mg

Potassium

4.03%137mg

552 mgvs137 mg

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

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82.5%45.4μg

Selenium

62%34μg

45.4 μgvs34 μg

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

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0.51%7.7mg

Sodium

0%0mg

7.7 mgvs0 mg

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

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39%4.3mg

Zinc

7.1%0.78mg

4.3 mgvs0.78 mg

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

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0.11%4.05g

Water

0.38%14g

4.05 gvs14 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, original, plain, dry:

Dried Sunflower Seed Kernels have 199.8 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Vitamin B1 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, 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, original, plain, dry:

Dried Sunflower Seed Kernels have 10.7 times more Copper, 12.7 times more Magnesium, 2.6 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 5.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 5.9 times more Calcium and 9.4 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 45.9 times more Fat, 34.8 times more Saturated Fat, 63.5 times more Omega 6 and 2.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals, MALT-O-MEAL, original, plain, dryVS Roasted Sunflower SeedsSunflower SeedsVS Dry Quick OatsCereals, MALT-O-MEAL, original, plain, dryVS Dry Quick Oats

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: