Comparing Nutrients in 1 pound RALSTON Wheat Bran flakes VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1769kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	72% 93g	130g per day for Men 19-50 years
Sugars	107% 78g	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	14.2% 10.3g	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	% 9.16g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	202% 76.7g	137% 52g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	268% 2409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	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	1564% 6255μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	3837% 307mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	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	345% 2418mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	NA	55μg per day for Men 19-50 years
Sodium	177% 2658mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of RALSTON Wheat Bran 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 Wheat Bran flakes vs Toasted Sunflower Seeds:

• 1 pound of RALSTON Wheat Bran flakes has more Vitamin A, 14.5 times more Vitamin B1, 25.6 times more Vitamin B2, 21.6 times more Vitamin B3, 4.2 times more Vitamin B5, 8.4 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 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 Wheat Bran flakes vs Toasted Sunflower Seeds:

• 1 pound of RALSTON Wheat Bran flakes has 9.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 195.3 times more Sodium and 12.1 times more Zinc than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 5.3 times more Copper and 2.2 times more Phosphorus than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Wheat Bran flakes has 3.9 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 16.9 times more Fat, 13.7 times more Saturated Fat, 28.8 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.