Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	81% 2350kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	265% 344g	130g per day for Men 19-50 years
Sugars	17% 12.3g	75.5% 54.7g	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	0% 0g	0.27% 0.2g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 54.4g	g per day for Men 19-50 years
Fiber	111% 42g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	142% 79.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	737% 9.6mg	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	232% 929μg	958% 3834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1197% 28.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	57.8% 0.52mg	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	212% 17mg	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	113% 2.6mg	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	646% 4521mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.44% 16g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 30.2 times more Vitamin B5, 726.6 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 5.7 times more Vitamin B1, 7.3 times more Vitamin B2, 5.8 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 18.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Oil Roasted Sunflower Seed Kernels have 10.9 times more Calcium, 13.8 times more Copper, 7.9 times more Magnesium, 3.2 times more Manganese, 18.1 times more Phosphorus, 2.2 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6.5 times more Iron, 172.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 54 times more Fat, 26.9 times more Saturated Fat, 6.2 times more Omega 3, 101.5 times more Omega 6, 7.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3.8 times more Carbohydrate and 4.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.