Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Roasted Sunflower Seeds

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Corn Flakes, which is very high in comparison to other foods. RALSTON Corn Flakes having high energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	RALSTON Corn Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	1.94% 1.4g	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	1.44% 1.05g	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	% 1.16g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	15% 5.72g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	85% 766μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	32% 0.41mg	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	139% 558μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	105% 0.94mg	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	189% 15mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	47.3% 1.1mg	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	3.7% 25.8mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.017% 0.62g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Roasted Sunflower Seeds:

• 300 calories of RALSTON Corn Flakes have more Vitamin A, 64.1 times more Vitamin B1, 10.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.6 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12, 70.4 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 46.9 times more Vitamin B5 and 861 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Roasted Sunflower Seeds:

• 300 calories of RALSTON Corn Flakes have 7.7 times more Iron and 288.5 times more Sodium than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 16.1 times more Copper, 12.2 times more Magnesium, 14.7 times more Manganese, 23.1 times more Phosphorus, 5.2 times more Potassium, 23.8 times more Selenium and 17.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Corn Flakes have 5.5 times more Carbohydrate and 4.4 times more Sugars than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 36.1 times more Fat, 15.2 times more Saturated Fat, 78.1 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.