Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	61% 79.4g	130g per day for Men 19-50 years
Sugars	43% 31g	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	7.34% 5.3g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	% 9.92g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	42% 23.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	433% 3894μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	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	287% 258mg	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	0.53% 0.079mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	962% 77mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	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	7.2% 0.79mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 327 times more Vitamin A, 3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 46.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.4 times more Vitamin B5 and 1758.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 3.7 times more Iron and 63.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 24 times more Copper, 46.4 times more Magnesium, 20.5 times more Manganese, 20 times more Phosphorus, 6 times more Potassium, 24.1 times more Selenium and 25 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 56.5 times more Fat, 19.6 times more Saturated Fat, 3.5 times more Omega 3, 83.2 times more Omega 6, 3.2 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.