Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON Corn Biscuits VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	130% 3760kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	660% 858g	176% 229g	130g per day for Men 19-50 years
Sugars	131% 95g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 95g	% 23.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	104% 58.3g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1213% 10920μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1267% 15mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1305% 17mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1365% 218mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1715% 22.3mg	609% 7.9mg	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	1668% 6670μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	555% 3330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	378% 3780mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	2004% 18mg	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	4796% 384mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	904% 21mg	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	54.3% 380mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	511% 7670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1557% 171mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON Corn Biscuits versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits has more Vitamin A, 4.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 16.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits has 4.3 times more Calcium, 9 times more Iron, 255.7 times more Sodium and 3.3 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 24.7 times more Copper, 8.5 times more Magnesium, 9.3 times more Manganese, 30 times more Phosphorus, 2.4 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits has 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 48.9 times more Fat, 36.6 times more Saturated Fat, 4.1 times more Omega 3, 104.6 times more Omega 6, 4.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6