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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	93% 2685kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	8.72% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	299% 389g	130g per day for Men 19-50 years
Sugars	19.5% 14g	59.5% 43g	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	0% 0g	0% 0g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 43g	g per day for Men 19-50 years
Fiber	127% 48g	31% 11.8g	38g per day for Men 19-50 years
Protein	162% 91g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	778% 10mg	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	265% 1061μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	39.5% 395mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	36.8% 0.33mg	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	243% 19.4mg	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	44% 1mg	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	738% 5166mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 1 pound of Oil Roasted Sunflower Seeds has 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains more Vitamin A, 4.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 16.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 1 pound of Oil Roasted Sunflower Seeds has 24.7 times more Copper, 8.5 times more Magnesium, 9.3 times more Manganese, 30 times more Phosphorus, 2.4 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 4.3 times more Calcium, 9 times more Iron, 255.7 times more Sodium and 3.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 48.9 times more Fat, 36.6 times more Saturated Fat, 4.1 times more Omega 3, 104.6 times more Omega 6, 4.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6