Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Toasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	213% 6190kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	677% 880g	130g per day for Men 19-50 years
Sugars	NA	108% 78.4g	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	18.5% 13.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	303% 115g	71% 27g	38g per day for Men 19-50 years
Protein	307% 172g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	1467% 19mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	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	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	57% 570mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	83.3% 0.75mg	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	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	41.3% 0.95mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS RALSTON Corn Flakes per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 71.3 times more Vitamin B5 than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains more Vitamin A, 13.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 46.4 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
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

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

• 1 kilogram of Toasted Sunflower Seeds has 28.5 times more Calcium, 24.5 times more Copper, 18.4 times more Magnesium, 22.3 times more Manganese, 35.1 times more Phosphorus, 4.6 times more Potassium and 26.5 times more Zinc than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 2.8 times more Iron and 190.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 62.4 times more Fat, 26.2 times more Saturated Fat, 4.6 times more Omega 3, 135 times more Omega 6, 4.3 times more Fiber and 2.9 times more Protein than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 4.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6