Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

128g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

10%

20%

70%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut 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

11.6%11.3g

44 gvs11.3 g

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

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12%3.8g

Saturated Fat

4.4%1.4g

3.8 gvs1.4 g

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

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3.2%0.051g

Omega 3

33.7%0.54g

0.051 gvs0.54 g

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

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116%19.7g

Omega 6

22.8%3.87g

19.7 gvs3.87 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

70%91g

17 gvs91 g

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

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3.1%2.24g

Sugars

31%22.4g

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

2.24 gvs22.4 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

37.8%14.4g

7.36 gvs14.4 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

22.4%12.6g

17.8 gvs12.6 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, POST GREAT GRAINS Banana Nut Crunch

0.29%2.57μg

Vitamin A

54%485μg

RAE, retinol activity equivalents

2.57 μgvs485 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

64%0.77mg

Thiamine

1.27 mgvs0.77 mg

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

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23.4%0.3mg

Vitamin B2

69%0.9mg

Riboflavin

0.3 mgvs0.9 mg

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

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44.6%7.14mg

Vitamin B3

68%11mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs11 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

79%1.03mg

Pyridoxine

1.15 mgvs1.03 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

109%435μg

Folates and Folic Acid

194 μgvs435 μg

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

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0%0μg

Vitamin B12

134%3.2μg

Cobalamin

0 μgvs3.2 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

0.14%0.13mg

Ascorbic acid

1.2 mgvs0.13 mg

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

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0%0IU

Vitamin D

14.5%87IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs87 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

14%2.1mg

Tocopherols and Tocotrienols

30 mgvs2.1 mg

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

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0%0μg

Vitamin K

3.85%4.6μg

Phytomenadione or phylloquinone

0 μgvs4.6 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

6.68%66.8mg

Calcium

5.64%56.4mg

66.8 mgvs56.4 mg

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

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171%1.54mg

Copper

51.3%0.46mg

1.54 mgvs0.46 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

449%36mg

4.5 mgvs36 mg

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

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66.3%278mg

Magnesium

30%126mg

278 mgvs126 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

51%358mg

565 mgvs358 mg

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

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16.2%552mg

Potassium

13%447mg

552 mgvs447 mg

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

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82.5%45.4μg

Selenium

74.6%41μg

45.4 μgvs41 μg

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

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0.51%7.7mg

Sodium

20.3%305mg

7.7 mgvs305 mg

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

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39%4.3mg

Zinc

29%3.2mg

4.3 mgvs3.2 mg

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

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0.11%4.05g

Water

0.19%7.18g

4.05 gvs7.18 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, POST GREAT GRAINS Banana Nut Crunch:

Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1 and 14.3 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 188.7 times more Vitamin A, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Vitamin B6 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

Dried Sunflower Seed Kernels have 3.3 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 8 times more Iron and 39.6 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Calcium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.9 times more Fat, 2.7 times more Saturated Fat, 5.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 10.5 times more Omega 3, 5.3 times more Carbohydrate, 10 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut CrunchVS Roasted Sunflower SeedsSunflower SeedsVS Syrups, sugar freeCereals ready-to-eat, POST GREAT GRAINS Banana Nut CrunchVS Syrups, sugar free

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: