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

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1742kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	72% 93g	130g per day for Men 19-50 years
Sugars	49% 35.6g	NA	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	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	137% 52g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	494% 4450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	924% 8.3mg	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	1100% 88mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of RALSTON Corn Flakes has 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 Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 71.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 1 pound of RALSTON Corn Flakes has 2.8 times more Iron and 190.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 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 4.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6