Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	213% 6190kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	668% 868g	130g per day for Men 19-50 years
Sugars	NA	190% 138g	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	NA	0.69% 0.5g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 137g	g per day for Men 19-50 years
Fiber	303% 115g	39.5% 15g	38g per day for Men 19-50 years
Protein	307% 172g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	1396% 12560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	1508% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	1578% 20.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	1509% 241mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	1857% 24mg	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	595% 2380μg	2415% 9660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3017% 72.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	57% 570mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	146% 1.3mg	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	851% 68mg	3491% 279mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	284% 6.53mg	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	1654% 11580mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	675% 74.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 1 kilogram of Toasted Sunflower Seeds has 30.7 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons contains more Vitamin A, 5.6 times more Vitamin B1, 7.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 14.8 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 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 Toasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 1 kilogram of Toasted Sunflower Seeds has 7.1 times more Calcium, 14 times more Copper, 8.1 times more Magnesium, 3.2 times more Manganese, 18.4 times more Phosphorus and 2.2 times more Potassium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons contains 4.1 times more Iron, 172.3 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 59.8 times more Fat, 22.6 times more Saturated Fat, 6.1 times more Omega 3, 110.9 times more Omega 6, 7.7 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons contains 4.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6