Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON TASTEEOS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1568kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	40% 6.82g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	61% 79.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	112% 42.5g	90% 34g	38g per day for Men 19-50 years
Protein	76% 42.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	472% 4251μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.3mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	463% 6.02mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	443% 71mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	545% 7.1mg	411% 5.34mg	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	708% 2834μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	142% 1417mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	794% 7.14mg	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	1595% 128mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	466% 10.7mg	336% 7.74mg	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	304% 2127mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	71% 2409mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	339% 187μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 357 times more Vitamin A, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 4.6 times more Calcium, 6.1 times more Iron, 1.4 times more Manganese, 63.4 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper and 2.3 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON TASTEEOS have 3.8 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 9.6 times more Fat, 4.8 times more Saturated Fat, 13.4 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.