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

Weight per 300 calories

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

Roasted Sunflower Seeds have 1.5 times more energy per 100g than RALSTON Corn Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Corn Flakes having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Roasted Sunflower Seeds VS RALSTON Corn Flakes Nutrients Per 300 Kcal

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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