Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, RALSTON Corn Biscuits. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Corn Biscuits having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	10.5% 7.6g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 7.6g	g per day for Men 19-50 years
Fiber	14% 5.37g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	18% 10g	8.3% 4.65g	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	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	137% 1.78mg	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	29.6% 119μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	166% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	16.4% 14.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.3% 266IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	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	4.4% 44mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	6.47% 0.058mg	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	27% 2.17mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	7.74% 0.18mg	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	82.5% 577mg	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.077% 2.86g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, RALSTON Corn Biscuits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Corn Biscuits?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 300 calories of Oil Roasted Sunflower Seeds have 37.7 times more Vitamin B5 and 230.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 7.5 times more Vitamin B1, 9.5 times more Vitamin B2, 8.3 times more Vitamin B3, 4.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 26.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 300 calories of Oil Roasted Sunflower Seeds have 15.7 times more Copper, 5.4 times more Magnesium, 5.9 times more Manganese, 19 times more Phosphorus, 1.5 times more Potassium and 22.6 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.8 times more Calcium, 14.1 times more Iron, 402.5 times more Sodium and 5.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 31 times more Fat, 23.3 times more Saturated Fat, 66.4 times more Omega 6, 2.6 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 5.9 times more Carbohydrate and 4.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 in 300 calories.