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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	63% 81.7g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	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	NA	g per day for Men 19-50 years
Fiber	177% 67g	120% 45.6g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of RALSTON Wheat Bran flakes versus 14 oz of Toasted 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 Toasted Sunflower Seeds:

• 14 ounces of RALSTON Wheat Bran flakes have more Vitamin A, 14.5 times more Vitamin B1, 25.6 times more Vitamin B2, 21.6 times more Vitamin B3, 4.2 times more Vitamin B5, 8.4 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 14 ounces of Toasted 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 Toasted Sunflower Seeds:

• 14 ounces of RALSTON Wheat Bran flakes have 9.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 195.3 times more Sodium and 12.1 times more Zinc than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 5.3 times more Copper and 2.2 times more Phosphorus 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 3.9 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 16.9 times more Fat, 13.7 times more Saturated Fat, 28.8 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.