Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, UNCLE SAM CEREAL

145g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, UNCLE SAM CEREAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, UNCLE SAM CEREAL

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

17.3%16.8g

44 gvs16.8 g

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

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12%3.8g

Saturated Fat

4.27%1.37g

3.8 gvs1.37 g

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

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3.2%0.051g

Omega 3

389%6.2g

0.051 gvs6.2 g

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

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116%19.7g

Omega 6

14.3%2.43g

19.7 gvs2.43 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

73%95g

17 gvs95 g

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

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3.1%2.24g

Sugars

3.1%2.25g

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

2.24 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.42%0.3g

≤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 gvs0.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.59g

NA gvs0.59 g

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

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%2.14g

Sucrose

%1.36g

2.14 gvs1.36 g

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

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19.4%7.36g

Fiber

77%29.3g

7.36 gvs29.3 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

41.2%23g

17.8 gvs23 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, UNCLE SAM CEREAL

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

81.8%0.98mg

Thiamine

1.27 mgvs0.98 mg

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

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23.4%0.3mg

Vitamin B2

14%0.18mg

Riboflavin

0.3 mgvs0.18 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

43.4%6.94mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs6.94 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

18%0.9mg

Pantothenic acid

0.97 mgvs0.9 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

106%1.4mg

Pyridoxine

1.15 mgvs1.4 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

19%76.6μg

Folates and Folic Acid

194 μgvs76.6 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

3.85%3.47mg

Ascorbic acid

1.2 mgvs3.47 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

8.67%1.3mg

Tocopherols and Tocotrienols

30 mgvs1.3 mg

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

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0%0μg

Vitamin K

2.17%2.6μg

Phytomenadione or phylloquinone

0 μgvs2.6 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, UNCLE SAM CEREAL

6.68%66.8mg

Calcium

13.7%137mg

66.8 mgvs137 mg

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

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171%1.54mg

Copper

121%1.1mg

1.54 mgvs1.1 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

72.8%5.82mg

4.5 mgvs5.82 mg

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

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66.3%278mg

Magnesium

71%298mg

278 mgvs298 mg

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

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72.6%1.67mg

Manganese

227%5.2mg

1.67 mgvs5.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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

77.2%540mg

565 mgvs540 mg

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

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16.2%552mg

Potassium

19%645mg

552 mgvs645 mg

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

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82.5%45.4μg

Selenium

232%128μg

45.4 μgvs128 μg

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

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0.51%7.7mg

Sodium

20%298mg

7.7 mgvs298 mg

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

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39%4.3mg

Zinc

51%5.6mg

4.3 mgvs5.6 mg

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

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0.11%4.05g

Water

0.17%6.4g

4.05 gvs6.4 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, UNCLE SAM CEREAL:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

Dried Sunflower Seed Kernels have 1.4 times more Copper than Cereals ready-to-eat, UNCLE SAM CEREAL.
While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.1 times more Calcium, 1.3 times more Iron, 3.1 times more Manganese, 2.8 times more Selenium, 38.6 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 2.6 times more Fat, 2.8 times more Saturated Fat and 8.1 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
While Cereals ready-to-eat, UNCLE SAM CEREAL contain 121 times more Omega 3, 5.6 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREALVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: