Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

128g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

89%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

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

3.6%3.47g

44 gvs3.47 g

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

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12%3.8g

Saturated Fat

2.92%0.94g

3.8 gvs0.94 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

86%112g

17 gvs112 g

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

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3.1%2.24g

Sugars

79%57g

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

2.24 gvs57 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

7.76%2.95g

7.36 gvs2.95 g

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

Find Nuts and Seeds rich in Fiber

31.8%17.8g

Protein

10.3%5.8g

17.8 gvs5.8 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, MALT-O-MEAL, Apple ZINGS

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

121%1.45mg

Thiamine

1.27 mgvs1.45 mg

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

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23.4%0.3mg

Vitamin B2

126%1.64mg

Riboflavin

0.3 mgvs1.64 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

44.6%7.14mg

Vitamin B3

121%19.4mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs19.4 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

149%1.94mg

Pyridoxine

1.15 mgvs1.94 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

194%777μg

Folates and Folic Acid

194 μgvs777 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

243%5.83μg

Cobalamin

0 μgvs5.83 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

26%23.3mg

Ascorbic acid

1.2 mgvs23.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

26%155IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs155 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

0.26%0.038mg

Tocopherols and Tocotrienols

30 mgvs0.038 mg

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

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0%0μg

Vitamin K

0.11%0.13μg

Phytomenadione or phylloquinone

0 μgvs0.13 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

6.68%66.8mg

Calcium

39%388mg

66.8 mgvs388 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

437%35mg

4.5 mgvs35 mg

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

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66.3%278mg

Magnesium

7.33%30.8mg

278 mgvs30.8 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

11%78.2mg

565 mgvs78.2 mg

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

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16.2%552mg

Potassium

3.6%123mg

552 mgvs123 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

39%582mg

7.7 mgvs582 mg

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

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39%4.3mg

Zinc

131%14.4mg

4.3 mgvs14.4 mg

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

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0.11%4.05g

Water

0.087%3.2g

4.05 gvs3.2 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, MALT-O-MEAL, Apple ZINGS:

Dried Sunflower Seed Kernels have 782.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 19.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Vitamin B1 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

Dried Sunflower Seed Kernels have 9 times more Magnesium, 7.2 times more Phosphorus and 4.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 5.8 times more Calcium, 7.8 times more Iron, 75.5 times more Sodium and 3.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 12.7 times more Fat, 4.1 times more Saturated Fat, 2.5 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 6.5 times more Carbohydrate and 25.5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS 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, MALT-O-MEAL, Apple ZINGSVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERSCereals ready-to-eat, MALT-O-MEAL, Apple ZINGSVS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: