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

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.6 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 500 calories - RALSTON Corn Flakes or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	RALSTON Corn Flakes	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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% 1.74g	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Toasted 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	NA	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.022% 0.81g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Toasted Sunflower Seeds?

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

• 500 calories of RALSTON Corn Flakes have more Vitamin A, 22.2 times more Vitamin B1, 9.8 times more Vitamin B2, 8.1 times more Vitamin B3, 3.8 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12, 74.8 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 44.2 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 500 calories of RALSTON Corn Flakes have 4.6 times more Iron and 306.8 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 15.2 times more Copper, 11.4 times more Magnesium, 13.8 times more Manganese, 21.8 times more Phosphorus, 2.8 times more Potassium and 16.4 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Corn Flakes have 6.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 38.7 times more Fat, 16.3 times more Saturated Fat, 83.7 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.