Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	RALSTON Corn Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	70% 91g	130g per day for Men 19-50 years
Sugars	43% 31g	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	7.34% 5.3g	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	% 5.87g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 9.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	111% 42g	38g per day for Men 19-50 years
Protein	42% 23.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	433% 3894μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	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	287% 258mg	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	0.53% 0.079mg	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

	RALSTON Corn Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	962% 77mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	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	7.2% 0.79mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 14 times more Vitamin B1, 6.2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 59.1 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 70.1 times more Vitamin B5, 1816.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.5 times more Iron and 190.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 24.1 times more Copper, 18.1 times more Magnesium, 21.9 times more Manganese, 34.5 times more Phosphorus, 4.5 times more Potassium, 35.5 times more Selenium and 26.1 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 3.8 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 56.4 times more Fat, 31.1 times more Saturated Fat, 4.8 times more Omega 3, 123.5 times more Omega 6, 3.9 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.