Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

132g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

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

6.64%6.44g

44 gvs6.44 g

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

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12%3.8g

Saturated Fat

3.63%1.16g

3.8 gvs1.16 g

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

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3.2%0.051g

Omega 3

5.77%0.092g

0.051 gvs0.092 g

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

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116%19.7g

Omega 6

11.5%1.95g

19.7 gvs1.95 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

79.2%103g

17 gvs103 g

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

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3.1%2.24g

Sugars

30.3%22g

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

2.24 gvs22 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

30.2%11.5g

7.36 gvs11.5 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

26.5%15g

17.8 gvs15 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, Oatmeal Squares, cinnamon

0.29%2.57μg

Vitamin A

52%467μg

RAE, retinol activity equivalents

2.57 μgvs467 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

82.5%0.99mg

Thiamine

1.27 mgvs0.99 mg

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

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23.4%0.3mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.3 mgvs1.1 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

78.4%12.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs12.5 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

89.3%1.16mg

Pyridoxine

1.15 mgvs1.16 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

239%958μg

Folates and Folic Acid

194 μgvs958 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

17.6%16mg

Ascorbic acid

1.2 mgvs16 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

28.5%4.27mg

Tocopherols and Tocotrienols

30 mgvs4.27 mg

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

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0%0μg

Vitamin K

1.76%2.1μg

Phytomenadione or phylloquinone

0 μgvs2.1 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, Oatmeal Squares, cinnamon

6.68%66.8mg

Calcium

27.7%277mg

66.8 mgvs277 mg

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

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171%1.54mg

Copper

67.3%0.61mg

1.54 mgvs0.61 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

486%39mg

4.5 mgvs39 mg

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

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66.3%278mg

Magnesium

36%150mg

278 mgvs150 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

69.5%487mg

565 mgvs487 mg

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

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16.2%552mg

Potassium

14%474mg

552 mgvs474 mg

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

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82.5%45.4μg

Selenium

15%8.3μg

45.4 μgvs8.3 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

30.3%454mg

7.7 mgvs454 mg

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

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39%4.3mg

Zinc

85.6%9.4mg

4.3 mgvs9.4 mg

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

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0.11%4.05g

Water

0.098%3.63g

4.05 gvs3.63 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, QUAKER, Oatmeal Squares, cinnamon:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 181.8 times more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 13.2 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B6 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.9 times more Magnesium and 5.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 4.1 times more Calcium, 8.7 times more Iron, 58.9 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 6.8 times more Fat, 3.3 times more Saturated Fat, 10.1 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.8 times more Omega 3, 6 times more Carbohydrate, 9.8 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamonVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: