Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Roasted Sunflower Seeds

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Roasted Sunflower Seeds: 86g

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.

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	16% 20.7g	130g per day for Men 19-50 years
Sugars	14% 10.2g	3.23% 2.35g	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% 1.74g	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	25% 9.54g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	142% 1277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	53% 0.69mg	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	232% 930μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	175% 1.57mg	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	316% 25.3mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	79% 1.8mg	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	6.14% 43mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, 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 Dry Roasted Sunflower Seed Kernels no Salt.
• While 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.
• 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 500 kcal.

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.7 times more Iron and 288.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.1 times more Calcium, 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.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.5 times more Carbohydrate and 4.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While 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 Cereals ready-to-eat, RALSTON Corn Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.