Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	16% 462kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 13.5g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	122% 68g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	172% 1548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	243% 3.16mg	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	78.7% 315μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	29% 26.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.7% 472IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	16% 162mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	11.5% 0.1mg	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	117% 9.4mg	680% 54.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	13.7% 0.32mg	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	140% 977mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	72.5% 1087mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, RALSTON Corn Biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Sunflower Seed Flour have 2.1 times more Vitamin B1 and 56.4 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 546 times more Vitamin A, 6.4 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 14.2 times more Vitamin C and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Sunflower Seed Flour have 23.5 times more Copper, 23.1 times more Magnesium, 8.9 times more Manganese, 18.1 times more Phosphorus and 26.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.3 times more Calcium, 5.8 times more Iron, 3 times more Potassium, 255.7 times more Sodium and 3.5 times more Zinc than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 2.7 times more Omega 6, 2 times more Fiber and 8.2 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.4 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 in five ounces.