Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON CRISP RICE VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 543kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	26.2% 34g	130g per day for Men 19-50 years
Sugars	23.7% 17g	5.34% 3.87g	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	1.2% 0.86g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 14.6g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	179% 1610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.83mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.75mg	87.7% 1.14mg	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	215% 859μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	322% 7.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 91mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	71.6% 429IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	288% 2.6mg	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	580% 46.4mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	130% 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	20% 139mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have more Vitamin A, 19.3 times more Vitamin B1, 5.2 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, 46.1 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 22.2 times more Vitamin B5, 435 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, RALSTON CRISP RICE vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 8.6 times more Iron and 181.7 times more Sodium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 12.3 times more Copper, 5.6 times more Magnesium, 1.9 times more Manganese, 11.8 times more Phosphorus, 8 times more Potassium, 4.4 times more Selenium and 4.1 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 3.6 times more Carbohydrate and 4.4 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 39.5 times more Fat, 14.5 times more Saturated Fat, more Omega 3, 111.9 times more Omega 6, 15.9 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber