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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	11% 1.84g	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	87% 113g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	63% 24g	38g per day for Men 19-50 years
Protein	49% 27.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	741% 9.64mg	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	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	54.3% 0.49mg	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	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	214% 4.9mg	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	108% 756mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	829% 91mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS RALSTON Wheat Bran flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of RALSTON Wheat Bran 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 Wheat Bran flakes:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 44.5 times more Vitamin B1, 29.6 times more Vitamin B2, 12.9 times more Vitamin B3, 4.2 times more Vitamin B5, 8.5 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D and 3.1 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and RALSTON Wheat Bran flakes provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Calcium, 5.3 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium and 8.6 times more Selenium than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 17.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 195.3 times more Sodium and 12.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 14.8 times more Fat, 12.1 times more Saturated Fat, 25.3 times more Omega 6 and 1.9 times more Protein than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.3 times more Omega 3, 3.3 times more Carbohydrate, 6.3 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.