Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	79.7% 2310kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	262% 340g	130g per day for Men 19-50 years
Sugars	15% 11g	52% 37.7g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 37.7g	g per day for Men 19-50 years
Fiber	116% 44g	27% 10.3g	38g per day for Men 19-50 years
Protein	137% 76.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4334μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	518% 6.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	681% 8.85mg	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	235% 941μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	220% 1322IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	2.65% 0.4mg	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

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	27.8% 278mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	32% 0.29mg	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	189% 15mg	1904% 152mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	38.5% 0.89mg	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	655% 4584mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	203% 3044mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	618% 68mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.39% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Sunflower Seed Kernels no Salt have 60.2 times more Vitamin B5, 261 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 14.3 times more Vitamin B1, 6.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.4 times more Phosphorus, 4.3 times more Potassium and 36 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 5.4 times more Calcium, 10.1 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 47.4 times more Fat, 27 times more Saturated Fat, 3.5 times more Omega 3, 100.3 times more Omega 6, 4.3 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.6 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.