Comparing Nutrients in 14 ounces Sunflower Seeds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	80% 2318kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	269% 349g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	% 18.3g	g per day for Men 19-50 years
Fiber	90% 34g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	31% 310mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	962% 77mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.36% 13g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 11.4 times more Vitamin B5 and 1758.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 327 times more Vitamin A, 3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 46.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 39 times more Calcium, 24 times more Copper, 46.4 times more Magnesium, 20.5 times more Manganese, 20 times more Phosphorus, 6 times more Potassium, 24.1 times more Selenium and 25 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 3.7 times more Iron and 63.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 56.5 times more Fat, 19.6 times more Saturated Fat, 3.5 times more Omega 3, 83.2 times more Omega 6, 3.2 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 4.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.