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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	30.3% 877kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	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	43% 16.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	680% 54.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.14% 5.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Toasted Sunflower Seeds have 60.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 4.7 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 5 ounces of Toasted Sunflower Seeds have 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.5 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.6 times more Calcium, 5.6 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 54.1 times more Fat, 30.8 times more Saturated Fat, 4 times more Omega 3, 114.3 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 4.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6