Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

137g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular. It has very high energy density when compared to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

31%

21%

48%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

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

13.5%13g

44 gvs13 g

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

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12%3.8g

Saturated Fat

7.1%2.27g

3.8 gvs2.27 g

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

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3.2%0.051g

Omega 3

0.051 gvsNA g

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

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116%19.7g

Omega 6

19.7 gvsNA 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

52%67.5g

17 gvs67.5 g

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

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3.1%2.24g

Sugars

13.5%9.75g

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

2.24 gvs9.75 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

42.8%16.3g

7.36 gvs16.3 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

76.7%43g

17.8 gvs43 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

0.29%2.57μg

Vitamin A

0.91%8.2μg

RAE, retinol activity equivalents

2.57 μgvs8.2 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

224%2.7mg

Thiamine

1.27 mgvs2.7 mg

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

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23.4%0.3mg

Vitamin B2

82%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

47.6%7.62mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs7.62 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

38.3%1.9mg

Pantothenic acid

0.97 mgvs1.9 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

63%0.82mg

Pyridoxine

1.15 mgvs0.82 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

228%914μg

Folates and Folic Acid

194 μgvs914 μg

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

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0%0μg

Vitamin B12

12%0.29μg

Cobalamin

0 μgvs0.29 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

9.1%8.2mg

Ascorbic acid

1.2 mgvs8.2 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

176%26.4mg

Tocopherols and Tocotrienols

30 mgvs26.4 mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

6.68%66.8mg

Calcium

6.83%68.3mg

66.8 mgvs68.3 mg

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

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171%1.54mg

Copper

94%0.85mg

1.54 mgvs0.85 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

142%11.4mg

4.5 mgvs11.4 mg

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

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66.3%278mg

Magnesium

102%428mg

278 mgvs428 mg

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

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72.6%1.67mg

Manganese

1133%26mg

1.67 mgvs26 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

221%1544mg

565 mgvs1544 mg

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

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16.2%552mg

Potassium

44%1499mg

552 mgvs1499 mg

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

Find Nuts and Seeds rich in Potassium

82.5%45.4μg

Selenium

45.4 μgvsNA 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

0.55%8.2mg

7.7 mgvs8.2 mg

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

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39%4.3mg

Zinc

199%22mg

4.3 mgvs22 mg

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

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0.11%4.05g

Water

0.18%6.53g

4.05 gvs6.53 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

Dried Sunflower Seed Kernels have 1.4 times more Vitamin B6 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin B9, more Vitamin B12 and 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

Dried Sunflower Seed Kernels have 1.8 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.5 times more Iron, 1.5 times more Magnesium, 15.6 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 5.1 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.4 times more Fat and 1.7 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 3.9 times more Carbohydrate, 4.3 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularVS Roasted Sunflower SeedsSunflower SeedsVS Dry Quick QUAKER OatsCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularVS Dry Quick QUAKER Oats

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: