Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	91% 2649kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	303% 394g	130g per day for Men 19-50 years
Sugars	16.4% 12g	86.3% 62.6g	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	NA	0.31% 0.23g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 62g	g per day for Men 19-50 years
Fiber	103% 39g	18% 6.8g	38g per day for Men 19-50 years
Protein	168% 94g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	633% 5697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	684% 8.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	716% 9.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	684% 109mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	842% 11mg	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	257% 1030μg	1095% 4382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1368% 33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	104% 94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	1.5% 0.23mg	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

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	66% 0.59mg	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	298% 24mg	1584% 127mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	129% 2.96mg	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	428% 2994mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B5 and 703.4 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 418.7 times more Vitamin A, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 14.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 13.7 times more Copper, 20.3 times more Magnesium, 3 times more Manganese, 10.5 times more Phosphorus, 2.9 times more Potassium and 24.1 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.3 times more Iron, 57.4 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 54.2 times more Fat, 16.9 times more Saturated Fat, 4.6 times more Omega 3, 68.4 times more Omega 6, 5.7 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 4.3 times more Carbohydrate and 5.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.