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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	63% 81.7g	130g per day for Men 19-50 years
Sugars	52% 37.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 37.7g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	41.3% 23g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1500mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 4.7 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 60.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 14 ounces of Toasted 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 Toasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 6.6 times more Calcium, 5.6 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.5 times more Phosphorus and 2.5 times more Potassium 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 4.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 54.1 times more Fat, 30.8 times more Saturated Fat, 4 times more Omega 3, 114.3 times more Omega 6, 4.4 times more Fiber and 3 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