Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	RALSTON Corn Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	60% 1742kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	81.4% 106g	130g per day for Men 19-50 years
Sugars	49% 35.6g	66% 48g	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	8.4% 6.08g	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	% 6.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 21g	% 47.6g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	68% 26g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	494% 4450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	192% 2.5mg	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	810% 3239μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	805% 7.24mg	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	1100% 88mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	409% 9.4mg	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	21.4% 150mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of RALSTON Corn Flakes vs Sunflower Seed Butter:

• 1 pound of RALSTON Corn Flakes has 84.6 times more Vitamin B1, 10.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 24.1 times more Vitamin C and more Vitamin D than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 11.8 times more Vitamin B5 and 1144.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Sunflower Seed Butter have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Sunflower Seed Butter:

• 1 pound of RALSTON Corn Flakes has 4.7 times more Iron and 190.3 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 32 times more Calcium, 21.3 times more Copper, 44.4 times more Magnesium, 21.8 times more Manganese, 20.2 times more Phosphorus, 5.4 times more Potassium, 47.5 times more Selenium and 24.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Corn Flakes has 3.8 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 60.7 times more Fat, 20.6 times more Saturated Fat, 2.9 times more Omega 3, 35.1 times more Omega 6, 1.3 times more Sugars, 2.1 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6