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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cereals ready-to-eat, RALSTON Corn Biscuits
6%
3%
91%
1 lb ▼

Macro Nutrients

91%2640kcal
Energy
59%1706kcal
2640 kcalvs1706 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
233%226g
Fat
4.9%4.76g
226 gvs4.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
74%23.7g
Saturated Fat
2.74%0.88g
23.7 gvs0.88 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
19.6%0.31g
Omega 3
5.67%0.091g
0.31 gvs0.091 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
875%149g
Omega 6
8.72%1.5g
149 gvs1.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
84%109g
Carbohydrate
299%389g
109 gvs389 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
17%12.4g
Sugars
59.5%43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.4 gvs43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%43g
NA gvs43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
132%50.3g
Fiber
31%11.8g
50.3 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
157%87.7g
Protein
47.2%26.4g
87.7 gvs26.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
550%4953μg
RAE, retinol activity equivalents
0 μgvs4953 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
40%0.48mg
Vitamin B1
575%6.9mg
Thiamine
0.48 mgvs6.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
86%1.1mg
Vitamin B2
592%7.7mg
Riboflavin
1.1 mgvs7.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
200%32mg
Vitamin B3
619%99mg
Niacin, nicotinic acid, niacinamide
32 mgvs99 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
639%32mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
32 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
281%3.65mg
Vitamin B6
778%10mg
Pyridoxine
3.65 mgvs10 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
269%1075μg
Vitamin B9
756%3025μg
Folates and Folic Acid
1075 μgvs3025 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
945%22.7μg
Cobalamin
0 μgvs22.7 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
93%84mg
Ascorbic acid
6.35 mgvs84 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
252%1510IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs1510 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
789%118mg
Vitamin E
3.02%0.45mg
Tocopherols and Tocotrienols
118 mgvs0.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
10.2%12.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.8%318mg
Calcium
171%1715mg
318 mgvs1715 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
922%8.3mg
Copper
36.8%0.33mg
8.3 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
215%17.2mg
Iron
2176%174mg
17.2 mgvs174 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
139%585mg
Magnesium
16%68mg
585 mgvs68 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
416%9.57mg
Manganese
44%1mg
9.57 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
748%5239mg
Phosphorus
24.6%172mg
5239 mgvs172 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
113%3856mg
Potassium
26.7%907mg
3856 mgvs907 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
654%360μg
Selenium
18%9.98μg
360 μgvs9.98 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
232%3479mg
13.6 mgvs3479 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
218%24mg
Zinc
706%77.7mg
24 mgvs77.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.15%5.44g
Water
0.44%16.3g
5.44 gvs16.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:
Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: