Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	73.5% 96g	130g per day for Men 19-50 years
Sugars	75.5% 54.7g	15% 11g	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	0.27% 0.2g	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	% 54.4g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	116% 44g	38g per day for Men 19-50 years
Protein	42% 23.6g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	554% 4985μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	626% 8.14mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	599% 96mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	737% 9.6mg	245% 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	958% 3834μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1197% 28.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	807% 7.26mg	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	1386% 111mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	364% 8.37mg	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	35.7% 250mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	137% 2052mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 17.1 times more Vitamin B1, 8.3 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 14.8 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 30.6 times more Vitamin B5, 522 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 7.4 times more Iron, 172.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 14 times more Copper, 8.1 times more Magnesium, 3.2 times more Manganese, 18.3 times more Phosphorus, 3.8 times more Potassium and 36 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.6 times more Carbohydrate and 5.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 52.4 times more Fat, 19.8 times more Saturated Fat, 5.3 times more Omega 3, 97.3 times more Omega 6, 7.4 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.