Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Roasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	28.4% 825kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	96% 125g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	15.3% 11g	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	2.6% 1.9g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	49% 27.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	208% 2.7mg	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	84% 336μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	12% 0.11mg	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	67.3% 5.4mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	5.85% 0.13mg	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	234% 1637mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS RALSTON Corn Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs RALSTON Corn Flakes:

• 5 ounces of Roasted Sunflower Seeds have 71.1 times more Vitamin B5, 1305 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 42.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 46.4 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 5 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs RALSTON Corn Flakes:

• 5 ounces of Roasted Sunflower Seeds have 35 times more Calcium, 24.4 times more Copper, 18.4 times more Magnesium, 22.2 times more Manganese, 35 times more Phosphorus, 7.9 times more Potassium, 36 times more Selenium and 26.5 times more Zinc than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 5.1 times more Iron and 190.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 54.7 times more Fat, 23 times more Saturated Fat, 4.1 times more Omega 3, 118.3 times more Omega 6, 4.1 times more Fiber and 3.3 times more Protein than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.7 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6