Comparing Nutrients in 14 ounces Sunflower Seed Flour VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Sunflower Seed Flour	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	44.6% 1294kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	269% 349g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	NA	7.34% 5.3g	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	NA	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	341% 191g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	582% 7.57mg	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	220% 881μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	45.2% 452mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	33% 0.3mg	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	328% 26.3mg	962% 77mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	16.4% 0.38mg	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	391% 2735mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS RALSTON Corn Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sunflower Seed Flour have 66.7 times more Vitamin B5 than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 490.5 times more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, 50 times more Vitamin C and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

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

• 14 ounces of Sunflower Seed Flour have 57 times more Calcium, 22.8 times more Copper, 49.4 times more Magnesium, 20.8 times more Manganese, 20.9 times more Phosphorus, 26.5 times more Selenium and 24.8 times more Zinc than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Iron, 1.6 times more Potassium and 190.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 3.1 times more Omega 6, 1.9 times more Fiber and 8.1 times more Protein than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.5 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and RALSTON Corn Flakes offer comparable quantities of Energy per 14 ounces.
• 14 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 in 14 ounces.