Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

148g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

11%

84%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

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

3.13%3.04g

44 gvs3.04 g

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

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12%3.8g

Saturated Fat

2%0.63g

3.8 gvs0.63 g

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

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3.2%0.051g

Omega 3

4.98%0.08g

0.051 gvs0.08 g

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

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116%19.7g

Omega 6

10%1.7g

19.7 gvs1.7 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

92%119g

17 gvs119 g

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

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3.1%2.24g

Sugars

1.53%1.1g

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

2.24 gvs1.1 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

57%21.7g

7.36 gvs21.7 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

28.8%16g

17.8 gvs16 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, Shredded Wheat n' Bran, spoon-size

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

24.6%0.29mg

Thiamine

1.27 mgvs0.29 mg

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

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23.4%0.3mg

Vitamin B2

9.08%0.12mg

Riboflavin

0.3 mgvs0.12 mg

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

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44.6%7.14mg

Vitamin B3

48%7.67mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs7.67 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

9.08%0.12mg

Pyridoxine

1.15 mgvs0.12 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

11%44.2μg

Folates and Folic Acid

194 μgvs44.2 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

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

10.7%1.6mg

Tocopherols and Tocotrienols

30 mgvs1.6 mg

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

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0%0μg

Vitamin K

2.46%2.95μg

Phytomenadione or phylloquinone

0 μgvs2.95 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, Shredded Wheat n' Bran, spoon-size

6.68%66.8mg

Calcium

6.5%65mg

66.8 mgvs65 mg

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

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171%1.54mg

Copper

0%0mg

1.54 mgvs0 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

71.3%5.7mg

4.5 mgvs5.7 mg

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

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66.3%278mg

Magnesium

61%257mg

278 mgvs257 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

88%617mg

565 mgvs617 mg

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

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16.2%552mg

Potassium

17%577mg

552 mgvs577 mg

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

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82.5%45.4μg

Selenium

22%12μg

45.4 μgvs12 μg

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

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0.51%7.7mg

Sodium

0%0mg

7.7 mgvs0 mg

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

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39%4.3mg

Zinc

42%4.6mg

4.3 mgvs4.6 mg

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

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0.11%4.05g

Water

0.13%4.63g

4.05 gvs4.63 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, Shredded Wheat n' Bran, spoon-size:

Dried Sunflower Seed Kernels have 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 9.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 18.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size:

Dried Sunflower Seed Kernels have more Copper and 3.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.3 times more Iron than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 14.5 times more Fat, 6 times more Saturated Fat and 11.5 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 6.9 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Energy and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-sizeVS Roasted Sunflower SeedsSunflower SeedsVS Reduced Calorie With Whitener Instant CoffeeCereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Reduced Calorie With Whitener Instant Coffee

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: