Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	2.56% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	87.8% 114g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	17.4% 12.6g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 12.6g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	30.3% 17g	14% 7.75g	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	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	228% 2.97mg	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	49.4% 198μg	222% 887μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74% 443IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	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	7.35% 73.5mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	10.8% 0.097mg	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	45% 3.6mg	638% 51mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	13% 0.3mg	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	137% 962mg	7.2% 50.5mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.13% 4.77g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, RALSTON Corn Biscuits Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Corn Biscuits?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 500 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 500 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.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 500 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 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 500 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 500 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.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.