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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	84.7% 2457kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	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	120% 45.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	518% 6.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 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	236% 945μg	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	NA	2.65% 0.4mg	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

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	22.6% 226mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.11% 3.97g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 60.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 4.7 times more Vitamin B1, 6 times more Vitamin B2, 5.2 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 Toasted Sunflower Seed Kernels no Salt.
• 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 Toasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 14 ounces of Toasted Sunflower Seeds have 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.5 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.6 times more Calcium, 5.6 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 54.1 times more Fat, 30.8 times more Saturated Fat, 4 times more Omega 3, 114.3 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 4.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6