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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Sunflower Seeds	Recommended Dietary Allowance
Energy	59% 1706kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.72% 1.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	69.8% 91g	130g per day for Men 19-50 years
Sugars	59.5% 43g	16.4% 12g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 43g	% 11.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	103% 39g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	550% 4953μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	619% 99mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	778% 10mg	469% 6.1mg	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	756% 3025μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 84mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Sunflower Seeds	Recommended Dietary Allowance
Calcium	171% 1715mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	907% 8.16mg	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	2176% 174mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	385% 8.85mg	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	24.6% 172mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	706% 77.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Biscuits have 364 times more Vitamin A, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Vitamin B5 and 351.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 lb.

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

• Cereals ready-to-eat, RALSTON Corn Biscuits have 4.8 times more Calcium, 7.3 times more Iron, 85.2 times more Sodium and 3.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.7 times more Copper, 21.7 times more Magnesium, 8.7 times more Manganese, 17.4 times more Phosphorus, 3.2 times more Potassium and 24.1 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 4.3 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 49 times more Fat, 23.1 times more Saturated Fat, 3 times more Omega 3, 70.5 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.