Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Toasted Sunflower Seeds

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes, which is very high in comparison to other foods. RALSTON Wheat Bran flakes having high energy density.

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	NA	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	2.4% 1.75g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	14% 7.85g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	30% 0.39mg	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	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	99% 0.89mg	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	651% 52mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	44.5% 1.02mg	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	58.6% 410mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	NA	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.013% 0.48g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Toasted Sunflower Seeds:

• 300 calories of RALSTON Wheat Bran flakes have more Vitamin A, 23 times more Vitamin B1, 40.6 times more Vitamin B2, 34.2 times more Vitamin B3, 6.7 times more Vitamin B5, 13.4 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin B12, 271.7 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Toasted Sunflower Seeds:

• 300 calories of RALSTON Wheat Bran flakes have 15.8 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 2 times more Potassium, 310 times more Sodium and 19.3 times more Zinc than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper and 1.4 times more Phosphorus than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 6.1 times more Carbohydrate and 2.3 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.7 times more Fat, 8.7 times more Saturated Fat and 18.2 times more Omega 6 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.