Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	154% 200g	130g per day for Men 19-50 years
Sugars	237% 172g	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	31.3% 22.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 125g	% 25g	g per day for Men 19-50 years
Fiber	445% 169g	226% 86g	38g per day for Men 19-50 years
Protein	182% 102g	371% 208g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	590% 5310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	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	3448% 13790μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	8459% 677mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	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	761% 5330mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 177 times more Vitamin A, 3.2 times more Vitamin B1, 20.5 times more Vitamin B2, 10.9 times more Vitamin B3, 26.4 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D, 2.3 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 12.9 times more Iron, 1.8 times more Manganese, 65.1 times more Sodium and 12.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 5.2 times more Copper, 1.7 times more Magnesium and 5.8 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 6.6 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 10.3 times more Saturated Fat, 17.8 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.