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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	70% 91g	130g per day for Men 19-50 years
Sugars	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 41g	% 9.4g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	111% 42g	38g per day for Men 19-50 years
Protein	47.4% 26.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	501% 4509μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.14mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	393% 5.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	719% 115mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	591% 7.7mg	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	601% 2405μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	901% 21.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	200% 1203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	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 CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	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	1624% 130mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	55.6% 389mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	144% 2163mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE 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 CRISP RICE vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have more Vitamin A, 6.4 times more Vitamin B1, 4.6 times more Vitamin B2, 7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, 58.6 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 21.9 times more Vitamin B5, 605.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE 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 CRISP RICE vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 7.6 times more Iron and 181.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 12.1 times more Copper, 5.5 times more Magnesium, 1.9 times more Manganese, 11.6 times more Phosphorus, 4.6 times more Potassium, 4.3 times more Selenium and 4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 3.8 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 40.7 times more Fat, 19.6 times more Saturated Fat, more Omega 3, 116.8 times more Omega 6, 15.1 times more Fiber and 3 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber