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

Weight per 500 calories

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

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	88% 115g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	14% 10.2g	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	2.4% 1.74g	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	% 1.93g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	25% 9.54g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Roasted Sunflower Seeds VS RALSTON Corn Flakes Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Sunflower Seeds have 46.9 times more Vitamin B5 and 861 times more Vitamin E than RALSTON Corn Flakes.
• While 500 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.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D
• 500 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 500 calories.

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

• 500 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 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.