Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

141g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

10%

85%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

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

2.82%2.74g

44 gvs2.74 g

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

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12%3.8g

Saturated Fat

1%0.32g

3.8 gvs0.32 g

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

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3.2%0.051g

Omega 3

3.97%0.064g

0.051 gvs0.064 g

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

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116%19.7g

Omega 6

5.6%0.95g

19.7 gvs0.95 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

89%116g

17 gvs116 g

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

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3.1%2.24g

Sugars

39%28.2g

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

2.24 gvs28.2 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

40.5%15.4g

7.36 gvs15.4 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

23%13g

17.8 gvs13 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, Frosted Mini SPOONERS

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

80%0.96mg

Thiamine

1.27 mgvs0.96 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

23.4%0.3mg

Vitamin B2

82.6%1.07mg

Riboflavin

0.3 mgvs1.07 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

80.2%13mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs13 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

99%1.3mg

Pyridoxine

1.15 mgvs1.3 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

257%1027μg

Folates and Folic Acid

194 μgvs1027 μg

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

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0%0μg

Vitamin B12

161%3.86μg

Cobalamin

0 μgvs3.86 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

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 .

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

201%30mg

Vitamin E

8.1%1.2mg

Tocopherols and Tocotrienols

30 mgvs1.2 mg

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

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0%0μg

Vitamin K

1.9%2.26μg

Phytomenadione or phylloquinone

0 μgvs2.26 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, Frosted Mini SPOONERS

6.68%66.8mg

Calcium

4.1%41mg

66.8 mgvs41 mg

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

Find Nuts and Seeds rich in Calcium

171%1.54mg

Copper

57%0.51mg

1.54 mgvs0.51 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

520%41.6mg

4.5 mgvs41.6 mg

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

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66.3%278mg

Magnesium

33.6%141mg

278 mgvs141 mg

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

Find Nuts and Seeds rich in Magnesium

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

55%386mg

565 mgvs386 mg

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

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16.2%552mg

Potassium

13.6%462mg

552 mgvs462 mg

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

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82.5%45.4μg

Selenium

134%73.4μg

45.4 μgvs73.4 μg

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

Find Nuts and Seeds rich in Selenium

0.51%7.7mg

Sodium

1.7%25.4mg

7.7 mgvs25.4 mg

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

Find Nuts and Seeds rich in Sodium

39%4.3mg

Zinc

87.6%9.63mg

4.3 mgvs9.63 mg

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

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0.11%4.05g

Water

0.21%7.77g

4.05 gvs7.77 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 24.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5.3 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have similar amounts of Vitamin B6 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

Dried Sunflower Seed Kernels have 1.6 times more Calcium, 3 times more Copper, 2 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 9.3 times more Iron, 1.6 times more Selenium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 16.1 times more Fat, 11.8 times more Saturated Fat, 20.7 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 6.7 times more Carbohydrate, 12.6 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, Frosted Mini SPOONERSVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESCereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: