Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON TASTEEOS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 560kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	7.83% 7.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	22% 28.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	5.12% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	40% 15g	32% 12g	38g per day for Men 19-50 years
Protein	27% 15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	169% 1518μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.15mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	147% 1.9mg	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	253% 1012μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	317% 7.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.7% 30.3mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67.6% 405IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.6% 506mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	67.6% 0.61mg	283% 2.55mg	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	569% 45.6mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	120% 2.76mg	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	109% 760mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	121% 66.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 357 times more Vitamin A, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 4.6 times more Calcium, 6.1 times more Iron, 1.4 times more Manganese, 63.4 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper and 2.3 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON TASTEEOS have 3.8 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 9.6 times more Fat, 4.8 times more Saturated Fat, 13.4 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.