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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	204% 5920kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	660% 858g	130g per day for Men 19-50 years
Sugars	43% 31g	131% 95g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 95g	g per day for Men 19-50 years
Fiber	279% 106g	68.4% 26g	38g per day for Men 19-50 years
Protein	358% 201g	104% 58.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Biscuits contains 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 Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Biscuits contains 4.3 times more Calcium, 9 times more Iron, 255.7 times more Sodium and 3.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Biscuits contains 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6