Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, granola, homemade

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, granola, homemade

102g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, granola, homemade?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, granola, homemade

11%

45%

44%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, granola, homemade

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

25.6%25g

44 gvs25 g

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

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12%3.8g

Saturated Fat

12.6%4.05g

3.8 gvs4.05 g

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

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3.2%0.051g

Omega 3

39%0.62g

0.051 gvs0.62 g

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

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116%19.7g

Omega 6

43.3%7.36g

19.7 gvs7.36 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

42.4%55g

17 gvs55 g

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

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3.1%2.24g

Sugars

28%20.2g

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

2.24 gvs20.2 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

24%9.1g

7.36 gvs9.1 g

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

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31.8%17.8g

Protein

25%14g

17.8 gvs14 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 ready-to-eat, granola, homemade

0.29%2.57μg

Vitamin A

0.11%1.02μg

RAE, retinol activity equivalents

2.57 μgvs1.02 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

46.7%0.56mg

Thiamine

1.27 mgvs0.56 mg

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

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23.4%0.3mg

Vitamin B2

28%0.36mg

Riboflavin

0.3 mgvs0.36 mg

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

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44.6%7.14mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs2.8 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

15.4%0.77mg

Pantothenic acid

0.97 mgvs0.77 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

29%0.38mg

Pyridoxine

1.15 mgvs0.38 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

21.5%86μg

Folates and Folic Acid

194 μgvs86 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.33%1.2mg

Vitamin C

1.36%1.23mg

Ascorbic acid

1.2 mgvs1.23 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

75.7%11.3mg

Tocopherols and Tocotrienols

30 mgvs11.3 mg

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

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0%0μg

Vitamin K

4.5%5.4μg

Phytomenadione or phylloquinone

0 μgvs5.4 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, granola, homemade

6.68%66.8mg

Calcium

7.77%77.7mg

66.8 mgvs77.7 mg

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

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171%1.54mg

Copper

73.5%0.66mg

1.54 mgvs0.66 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

50.5%4.04mg

4.5 mgvs4.04 mg

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

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66.3%278mg

Magnesium

41%172mg

278 mgvs172 mg

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

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72.6%1.67mg

Manganese

178%4.1mg

1.67 mgvs4.1 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

63%441mg

565 mgvs441 mg

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

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16.2%552mg

Potassium

16.2%551mg

552 mgvs551 mg

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

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82.5%45.4μg

Selenium

47.2%26μg

45.4 μgvs26 μg

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

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0.51%7.7mg

Sodium

1.77%26.6mg

7.7 mgvs26.6 mg

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

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39%4.3mg

Zinc

38.8%4.26mg

4.3 mgvs4.26 mg

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

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0.11%4.05g

Water

0.16%5.97g

4.05 gvs5.97 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 ready-to-eat, granola, homemade:

Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Vitamin B2 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade:

Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 2.4 times more Manganese than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Calcium, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.8 times more Fat, 2.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 12.2 times more Omega 3, 3.2 times more Carbohydrate and 9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, granola, homemadeVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, granola, homemade

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, granola, homemade?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: