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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	158% 206g	130g per day for Men 19-50 years
Sugars	237% 172g	NA	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	NA	g per day for Men 19-50 years
Fiber	445% 169g	303% 115g	38g per day for Men 19-50 years
Protein	182% 102g	307% 172g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	590% 5310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	919% 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	761% 5330mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	391% 5860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Wheat Bran flakes versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of RALSTON Wheat Bran flakes has more Vitamin A, 14.5 times more Vitamin B1, 25.6 times more Vitamin B2, 21.6 times more Vitamin B3, 4.2 times more Vitamin B5, 8.4 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 1 kilogram of RALSTON Wheat Bran flakes has 9.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 195.3 times more Sodium and 12.1 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 5.3 times more Copper and 2.2 times more Phosphorus than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Wheat Bran flakes has 3.9 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 16.9 times more Fat, 13.7 times more Saturated Fat, 28.8 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.