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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1568kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	40% 6.82g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	70% 91g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	111% 42g	38g per day for Men 19-50 years
Protein	76% 42.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	472% 4251μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	463% 6.02mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	443% 71mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	545% 7.1mg	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	708% 2834μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	142% 1417mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	1595% 128mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	466% 10.7mg	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	304% 2127mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	71% 2409mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	339% 187μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.17% 6.1g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have more Vitamin A, 4.2 times more Vitamin B1, 5.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 17.7 times more Vitamin B5, 84.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of 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 TASTEEOS vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 4.1 times more Calcium, 7.5 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium, 190.3 times more Sodium and 2.6 times more Zinc than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.2 times more Copper, 2.1 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 9.6 times more Fat, 7.6 times more Saturated Fat, 1.4 times more Omega 3, 19.9 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 Oil Roasted Sunflower Seeds offer comparable quantities of Sugars and Fiber per 14 ounces.