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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	70% 91g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 9.4g	g per day for Men 19-50 years
Fiber	177% 67g	111% 42g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	234% 2108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	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	1368% 5473μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	3357% 269mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	302% 2115mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Wheat Bran flakes 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 RALSTON Wheat Bran flakes vs Oil Roasted Sunflower Seeds:

• 14 ounces of RALSTON Wheat Bran flakes have more Vitamin A, 14.7 times more Vitamin B1, 26 times more Vitamin B2, 21.9 times more Vitamin B3, 4.3 times more Vitamin B5, 8.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 217.9 times more Vitamin C, more Vitamin D and 2.2 times more Vitamin E than Oil Roasted Sunflower Seeds.
• Both RALSTON Wheat Bran flakes and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per 14 ounces.
• 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 RALSTON Wheat Bran flakes vs Oil Roasted Sunflower Seeds:

• 14 ounces of RALSTON Wheat Bran flakes have 15.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium, 195.3 times more Sodium and 12.3 times more Zinc than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 5.2 times more Copper, 2.1 times more Phosphorus and 8.5 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Wheat Bran flakes have 3.5 times more Carbohydrate, 5.5 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 16.3 times more Saturated Fat, 26.4 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.