Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

129g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

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

7.33%7.1g

44 gvs7.1 g

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

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12%3.8g

Saturated Fat

3.9%1.25g

3.8 gvs1.25 g

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

Find Nuts and Seeds rich in Saturated Fat

3.2%0.051g

Omega 3

11%0.18g

0.051 gvs0.18 g

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

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116%19.7g

Omega 6

9.86%1.68g

19.7 gvs1.68 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0.44%1.3mg

0 mgvs1.3 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

80%104g

17 gvs104 g

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

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3.1%2.24g

Sugars

45.6%33g

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

2.24 gvs33 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

32.6%12.4g

7.36 gvs12.4 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

19.4%11g

17.8 gvs11 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, QUAKER, Low Fat 100% Natural Granola with Raisins

0.29%2.57μg

Vitamin A

0.14%1.3μg

RAE, retinol activity equivalents

2.57 μgvs1.3 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

39.5%0.47mg

Thiamine

1.27 mgvs0.47 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

20%0.26mg

Riboflavin

0.3 mgvs0.26 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

19%3.06mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs3.06 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

17.6%0.88mg

Pantothenic acid

0.97 mgvs0.88 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

24.6%0.32mg

Pyridoxine

1.15 mgvs0.32 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

9.34%37.4μg

Folates and Folic Acid

194 μgvs37.4 μg

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

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0%0μg

Vitamin B12

3.22%0.077μg

Cobalamin

0 μgvs0.077 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

0.57%0.52mg

Ascorbic acid

1.2 mgvs0.52 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

9.2%1.38mg

Tocopherols and Tocotrienols

30 mgvs1.38 mg

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

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0%0μg

Vitamin K

3.22%3.87μg

Phytomenadione or phylloquinone

0 μgvs3.87 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

6.68%66.8mg

Calcium

8.38%83.8mg

66.8 mgvs83.8 mg

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

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171%1.54mg

Copper

38%0.34mg

1.54 mgvs0.34 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 .

Find Nuts and Seeds rich in Fluoride

56%4.5mg

Iron

41.6%3.32mg

4.5 mgvs3.32 mg

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

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66.3%278mg

Magnesium

30.7%129mg

278 mgvs129 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

87%2mg

1.67 mgvs2 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 .

Find Nuts and Seeds rich in Molybdenum

80.7%565mg

Phosphorus

58%407mg

565 mgvs407 mg

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

Find Nuts and Seeds rich in Phosphorus

16.2%552mg

Potassium

16.3%555mg

552 mgvs555 mg

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

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82.5%45.4μg

Selenium

40.5%22.3μg

45.4 μgvs22.3 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

20%302mg

7.7 mgvs302 mg

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

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39%4.3mg

Zinc

18.6%2.05mg

4.3 mgvs2.05 mg

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

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0.11%4.05g

Water

0.12%4.4g

4.05 gvs4.4 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B6, 5.2 times more Vitamin B9 and 21.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

Dried Sunflower Seed Kernels have 4.5 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.3 times more Calcium and 39.1 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 6.2 times more Fat, 3.1 times more Saturated Fat, 11.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 3.4 times more Omega 3, 6.1 times more Carbohydrate, 14.7 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: