Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	61% 79.4g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	% 9.92g	g per day for Men 19-50 years
Fiber	177% 67g	90% 34g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	234% 2108μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	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	1368% 5473μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	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	2129% 319mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	3357% 269mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	302% 2115mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 177 times more Vitamin A, 3.2 times more Vitamin B1, 20.5 times more Vitamin B2, 10.9 times more Vitamin B3, 26.4 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D, 2.3 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 14 ounces for RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 12.9 times more Iron, 1.8 times more Manganese, 65.1 times more Sodium and 12.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 5.2 times more Copper, 1.7 times more Magnesium and 5.8 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 6.6 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 10.3 times more Saturated Fat, 17.8 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.