Comparing Nutrients in 5 ounces RALSTON Wheat Bran flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	25% 32.4g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	6.1% 4.4g	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	4.44% 3.2g	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	% 2.86g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 3.36g	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	26% 14.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.6% 753μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	557% 6.7mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	795% 10.3mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	802% 128mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	845% 42.2mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.64mg	86.4% 1.12mg	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	489% 1955μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1222% 29.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	378% 340mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.5% 489IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	760% 114mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	284% 2.56mg	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	1199% 96mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	128% 2.95mg	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	108% 756mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	829% 91mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of RALSTON Wheat Bran flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 14.7 times more Vitamin B1, 26 times more Vitamin B2, 21.9 times more Vitamin B3, 4.3 times more Vitamin B5, 8.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 217.9 times more Vitamin C, more Vitamin D and 2.2 times more Vitamin E than Oil Roasted Sunflower Seed Kernels.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 5 oz.

Comparing minerals per 5 ounces for RALSTON Wheat Bran flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 15.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium, 195.3 times more Sodium and 12.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 5.2 times more Copper, 2.1 times more Phosphorus and 8.5 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.5 times more Carbohydrate, 5.5 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 16.3 times more Saturated Fat, 26.4 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.