Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	70% 91g	130g per day for Men 19-50 years
Sugars	52% 37.7g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 37.7g	% 9.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	41.3% 23g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	482% 4334μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	503% 6.03mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	662% 2647μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	220% 1322IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1500mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1904% 152mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	203% 3044mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	618% 68mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 4.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 16.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 4.3 times more Calcium, 9 times more Iron, 255.7 times more Sodium and 3.3 times more Zinc than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 24.7 times more Copper, 8.5 times more Magnesium, 9.3 times more Manganese, 30 times more Phosphorus, 2.4 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 48.9 times more Fat, 36.6 times more Saturated Fat, 4.1 times more Omega 3, 104.6 times more Omega 6, 4.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6