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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	91% 2640kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	278% 362g	130g per day for Men 19-50 years
Sugars	17% 12.4g	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	132% 50.3g	202% 76.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	2373% 31mg	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	269% 1075μg	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1208% 1087mg	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	789% 118mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	31.8% 318mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	174% 1.56mg	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	215% 17.2mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	684% 15.7mg	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	748% 5239mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	2653% 292mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.31% 11.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains more Vitamin A, 44.5 times more Vitamin B1, 29.6 times more Vitamin B2, 12.9 times more Vitamin B3, 4.2 times more Vitamin B5, 8.5 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D and 3.1 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and RALSTON Wheat Bran flakes provide similar amounts of Vitamin K per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs RALSTON Wheat Bran flakes:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Calcium, 5.3 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium and 8.6 times more Selenium than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 17.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 195.3 times more Sodium and 12.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 14.8 times more Fat, 12.1 times more Saturated Fat, 25.3 times more Omega 6 and 1.9 times more Protein than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 1.3 times more Omega 3, 3.3 times more Carbohydrate, 6.3 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.