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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59% 1706kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.72% 1.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	80% 104g	130g per day for Men 19-50 years
Sugars	59.5% 43g	19.5% 14g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 43g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	550% 4953μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	619% 99mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	778% 10mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	171% 1715mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	706% 77.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.19% 7g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Biscuits have 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.
• While Oil Roasted Sunflower Seed Kernels contain 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.

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

• Cereals ready-to-eat, RALSTON Corn Biscuits have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.