Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Roasted Sunflower Seeds

86g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

135g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

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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44%42.8g

Fat

1.24%1.2g

42.8 gvs1.2 g

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

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14%4.5g

Saturated Fat

0.68%0.22g

4.5 gvs0.22 g

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

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3.7%0.059g

Omega 3

1.7%0.027g

0.059 gvs0.027 g

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

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166%28g

Omega 6

2.6%0.44g

28 gvs0.44 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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16%20.7g

Carbohydrate

93%121g

20.7 gvs121 g

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

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3.23%2.35g

Sugars

96%69.4g

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

2.35 gvs69.4 g

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

Find Nuts and Seeds rich in Sugars

Fructose

5.83%4.23g

≤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 gvs4.23 g

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

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Glucose

%11g

NA gvs11 g

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

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Sucrose

%48g

NA gvs48 g

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

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25%9.54g

Fiber

9.25%3.5g

9.54 gvs3.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

29.7%16.6g

Protein

14%7.8g

16.6 gvs7.8 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

Roasted Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

0%0μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

0 μgvs750 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

7.6%0.091mg

Vitamin B1

196%2.35mg

Thiamine

0.091 mgvs2.35 mg

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

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16.3%0.21mg

Vitamin B2

225%2.93mg

Riboflavin

0.21 mgvs2.93 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

38%6.05mg

Vitamin B3

213%34mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs34 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

121%6.05mg

Vitamin B5

8.57%0.43mg

Pantothenic acid

6.05 mgvs0.43 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

53%0.69mg

Vitamin B6

215%2.8mg

Pyridoxine

0.69 mgvs2.8 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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51%204μg

Vitamin B9

250%1001μg

Folates and Folic Acid

204 μgvs1001 μg

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

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0%0μg

Vitamin B12

376%9μg

Cobalamin

0 μgvs9 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

1.34%1.2mg

Vitamin C

41.4%37.3mg

Ascorbic acid

1.2 mgvs37.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

34%204IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs204 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

149%22.4mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

22.4 mgvs0.58 mg

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

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1.93%2.3μg

Vitamin K

1.24%1.5μg

Phytomenadione or phylloquinone

2.3 μgvs1.5 μg

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

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Minerals

Roasted Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

6%60mg

Calcium

1.5%15mg

60 mgvs15 mg

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

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175%1.57mg

Copper

44.4%0.4mg

1.57 mgvs0.4 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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41%3.26mg

Iron

134%10.7mg

3.26 mgvs10.7 mg

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

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26.4%111mg

Magnesium

15%62mg

111 mgvs62 mg

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

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79%1.8mg

Manganese

50%1.15mg

1.8 mgvs1.15 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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142%992mg

Phosphorus

43%300mg

992 mgvs300 mg

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

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21.5%730mg

Potassium

8.1%276mg

730 mgvs276 mg

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

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124%68μg

Selenium

67%36.8μg

68 μgvs36.8 μg

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

Find Nuts and Seeds rich in Selenium

0.17%2.58mg

Sodium

18.4%276mg

2.58 mgvs276 mg

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

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41.3%4.54mg

Zinc

89.7%9.86mg

4.54 mgvs9.86 mg

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

Find Nuts and Seeds rich in Zinc

0.028%1.03g

Water

0.1%3.73g

1.03 gvs3.73 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 Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Dry Roasted Sunflower Seed Kernels no Salt have 14.1 times more Vitamin B5 and 38.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 25.8 times more Vitamin B1, 13.9 times more Vitamin B2, 5.6 times more Vitamin B3, 4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, 31 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Calcium, 3.9 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.3 times more Iron, 107 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 35.6 times more Fat, 20.6 times more Saturated Fat, 63.5 times more Omega 6, 2.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.9 times more Carbohydrate and 29.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: