Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

Roasted Sunflower Seeds

86g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

130g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

13%

78%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

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

7.9%7.7g

42.8 gvs7.7 g

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

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14%4.5g

Saturated Fat

3.26%1.04g

4.5 gvs1.04 g

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

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3.7%0.059g

Omega 3

5.86%0.094g

0.059 gvs0.094 g

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

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166%28g

Omega 6

12.5%2.1g

28 gvs2.1 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

76.7%100g

20.7 gvs100 g

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

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3.23%2.35g

Sugars

45.8%33.2g

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

2.35 gvs33.2 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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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

38%14.5g

9.54 gvs14.5 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

20.7%11.6g

16.6 gvs11.6 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, POST GREAT GRAINS Cranberry Almond Crunch

0%0μg

Vitamin A

67.6%608μg

RAE, retinol activity equivalents

0 μgvs608 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

87%1.04mg

Thiamine

0.091 mgvs1.04 mg

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

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16.3%0.21mg

Vitamin B2

90%1.17mg

Riboflavin

0.21 mgvs1.17 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

84.6%13.5mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs13.5 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

121%6.05mg

Vitamin B5

Pantothenic acid

6.05 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

53%0.69mg

Vitamin B6

100%1.3mg

Pyridoxine

0.69 mgvs1.3 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

67.7%271μg

Folates and Folic Acid

204 μgvs271 μg

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

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0%0μg

Vitamin B12

168%4.04μg

Cobalamin

0 μgvs4.04 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

36%32.6mg

Ascorbic acid

1.2 mgvs32.6 mg

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

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0%0IU

Vitamin D

18%108IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs108 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

49%7.33mg

Tocopherols and Tocotrienols

22.4 mgvs7.33 mg

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

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1.93%2.3μg

Vitamin K

2.17%2.6μg

Phytomenadione or phylloquinone

2.3 μgvs2.6 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, POST GREAT GRAINS Cranberry Almond Crunch

6%60mg

Calcium

5.2%52mg

60 mgvs52 mg

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

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175%1.57mg

Copper

43.4%0.39mg

1.57 mgvs0.39 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

62%4.95mg

3.26 mgvs4.95 mg

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

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26.4%111mg

Magnesium

27.6%116mg

111 mgvs116 mg

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

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79%1.8mg

Manganese

1.8 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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142%992mg

Phosphorus

47.4%332mg

992 mgvs332 mg

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

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21.5%730mg

Potassium

11.8%401mg

730 mgvs401 mg

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

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124%68μg

Selenium

87.6%48μg

68 μgvs48 μg

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

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0.17%2.58mg

Sodium

18.6%279mg

2.58 mgvs279 mg

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

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41.3%4.54mg

Zinc

36.7%4.04mg

4.54 mgvs4.04 mg

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

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0.028%1.03g

Water

0.22%8.07g

1.03 gvs8.07 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, POST GREAT GRAINS Cranberry Almond Crunch:

Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 11.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, 27.1 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, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Selenium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.5 times more Iron and 108.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Calcium, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.6 times more Omega 3, 4.8 times more Carbohydrate, 14.2 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Rice and Wheat cereal barCereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Rice and Wheat cereal bar

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: