Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3840kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	154% 200g	130g per day for Men 19-50 years
Sugars	108% 78.4g	36% 26g	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	18.5% 13.4g	NA	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 46g	% 25g	g per day for Men 19-50 years
Fiber	71% 27g	226% 86g	38g per day for Men 19-50 years
Protein	105% 59g	371% 208g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	1035% 13.5mg	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	1785% 7140μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	2000% 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	2425% 194mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	848% 19.5mg	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	47% 330mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 327 times more Vitamin A, 3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 46.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.4 times more Vitamin B5 and 1758.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 3.7 times more Iron and 63.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 24 times more Copper, 46.4 times more Magnesium, 20.5 times more Manganese, 20 times more Phosphorus, 6 times more Potassium, 24.1 times more Selenium and 25 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 56.5 times more Fat, 19.6 times more Saturated Fat, 3.5 times more Omega 3, 83.2 times more Omega 6, 3.2 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.