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

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

125g

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

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

12%

84%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

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

6.8%6.6g

44 gvs6.6 g

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

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12%3.8g

Saturated Fat

8.73%2.8g

3.8 gvs2.8 g

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

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3.2%0.051g

Omega 3

1.17%0.019g

0.051 gvs0.019 g

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

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116%19.7g

Omega 6

4.95%0.84g

19.7 gvs0.84 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

78.3%102g

17 gvs102 g

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

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3.1%2.24g

Sugars

73%53g

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

2.24 gvs53 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

5.58%2.1g

7.36 gvs2.1 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

8.1%4.54g

17.8 gvs4.54 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, COLOSSAL CRUNCH

0.29%2.57μg

Vitamin A

66.4%597μg

RAE, retinol activity equivalents

2.57 μgvs597 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

130%1.56mg

Thiamine

1.27 mgvs1.56 mg

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

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23.4%0.3mg

Vitamin B2

135%1.76mg

Riboflavin

0.3 mgvs1.76 mg

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

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44.6%7.14mg

Vitamin B3

130%20.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs20.8 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

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

159%2.07mg

Pyridoxine

1.15 mgvs2.07 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

208%832μg

Folates and Folic Acid

194 μgvs832 μg

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

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0%0μg

Vitamin B12

260%6.23μg

Cobalamin

0 μgvs6.23 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

27.7%25mg

Ascorbic acid

1.2 mgvs25 mg

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

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0%0IU

Vitamin D

27.6%166IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs166 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

1.25%0.19mg

Tocopherols and Tocotrienols

30 mgvs0.19 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 ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

6.68%66.8mg

Calcium

0%0mg

66.8 mgvs0 mg

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

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171%1.54mg

Copper

8.3%0.075mg

1.54 mgvs0.075 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

468%37.4mg

4.5 mgvs37.4 mg

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

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66.3%278mg

Magnesium

1.5%6.23mg

278 mgvs6.23 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

10%71mg

565 mgvs71 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

13.6%7.5μg

45.4 μgvs7.5 μg

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

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0.51%7.7mg

Sodium

67%1005mg

7.7 mgvs1005 mg

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

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39%4.3mg

Zinc

142%15.6mg

4.3 mgvs15.6 mg

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

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0.11%4.05g

Water

0.084%3.1g

4.05 gvs3.1 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, COLOSSAL CRUNCH:

Dried Sunflower Seed Kernels have 161 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 232.5 times more Vitamin A, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 20.8 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, COLOSSAL CRUNCH have similar amounts of Vitamin B1 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH:

Dried Sunflower Seed Kernels have more Calcium, 20.6 times more Copper, 44.6 times more Magnesium, 8 times more Phosphorus, 4 times more Potassium and 6.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 8.3 times more Iron, 130.4 times more Sodium and 3.6 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 6.7 times more Fat, 1.4 times more Saturated Fat, 23.4 times more Omega 6, 3.5 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 5.9 times more Carbohydrate and 23.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCHVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCHCereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCHVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: