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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3830kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	663% 862g	176% 229g	130g per day for Men 19-50 years
Sugars	167% 121g	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	8.4% 6.1g	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	% 6.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 103g	% 23.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	279% 106g	38g per day for Men 19-50 years
Protein	119% 67g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1262% 11360μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1708% 20.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	991% 13mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1810% 290mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1490% 19.4mg	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	1515% 6060μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2271% 54.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	717% 645mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	505% 3030IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	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 CRISP RICE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	4091% 327mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	140% 980mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	0.42% 15.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE 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 CRISP RICE vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has more Vitamin A, 6.4 times more Vitamin B1, 4.6 times more Vitamin B2, 7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, 58.6 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 21.9 times more Vitamin B5, 605.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE 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 CRISP RICE vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 7.6 times more Iron and 181.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 12.1 times more Copper, 5.5 times more Magnesium, 1.9 times more Manganese, 11.6 times more Phosphorus, 4.6 times more Potassium, 4.3 times more Selenium and 4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 3.8 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 40.7 times more Fat, 19.6 times more Saturated Fat, more Omega 3, 116.8 times more Omega 6, 15.1 times more Fiber and 3 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber