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Comparing Nutrients in 5 ounces Sunflower SeedsVS RALSTON Corn Flakes

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
RALSTON Corn Flakes
6%
2%
92%
5 oz ▼

Macro Nutrients

28.5%828kcal
Energy
18.8%544kcal
828 kcalvs544 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
75%73g
Fat
1.33%1.3g
73 gvs1.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
19.7%6.3g
Saturated Fat
1%0.32g
6.3 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g
Omega 3
1.5%0.024g
0.085 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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192%32.7g
Omega 6
2.3%0.39g
32.7 gvs0.39 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
22%28.3g
Carbohydrate
96%125g
28.3 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.12%3.7g
Sugars
15.3%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
2.6%1.9g
≤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]
NA gvs1.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%2.1g
NA gvs2.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.54g
Sucrose
%6.53g
3.54 gvs6.53 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
32%12g
Fiber
10%3.83g
12 gvs3.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
52.6%29.5g
Protein
15%8.36g
29.5 gvs8.36 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.47%4.25μg
Vitamin A
155%1391μg
RAE, retinol activity equivalents
4.25 μgvs1391 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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175%2.1mg
Vitamin B1
530%6.35mg
Thiamine
2.1 mgvs6.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.7%0.5mg
Vitamin B2
190%2.47mg
Riboflavin
0.5 mgvs2.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74%12mg
Vitamin B3
186%30mg
Niacin, nicotinic acid, niacinamide
12 mgvs30 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
2.8%0.14mg
Pantothenic acid
1.6 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
147%1.9mg
Vitamin B6
208%2.7mg
Pyridoxine
1.9 mgvs2.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
80.4%322μg
Vitamin B9
253%1012μg
Folates and Folic Acid
322 μgvs1012 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
317%7.6μg
Cobalamin
0 μgvs7.6 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.2%2mg
Vitamin C
102%92mg
Ascorbic acid
2 mgvs92 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
67.6%405IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs405 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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332%50mg
Vitamin E
0.19%0.028mg
Tocopherols and Tocotrienols
50 mgvs0.028 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
0.28%2.83mg
111 mgvs2.83 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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283%2.55mg
Copper
12%0.11mg
2.55 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
93%7.44mg
Iron
344%27.5mg
7.44 mgvs27.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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110%461mg
Magnesium
2.36%9.92mg
461 mgvs9.92 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.76mg
Manganese
5.85%0.13mg
2.76 mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
134%936mg
Phosphorus
6.7%46.8mg
936 mgvs46.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
27%914mg
Potassium
4.46%152mg
914 mgvs152 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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137%75μg
Selenium
5.67%3.1μg
75 μgvs3.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.85%12.8mg
Sodium
54%809mg
12.8 mgvs809 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
64.4%7.1mg
Zinc
2.58%0.28mg
7.1 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.18%6.7g
Water
0.13%4.7g
6.7 gvs4.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Sunflower Seeds vs RALSTON Corn Flakes:
Comparing minerals per 5 ounces for Sunflower Seeds vs RALSTON Corn Flakes:
Comparison of macro-nutrients per 5 ounces:



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