Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 752kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	35% 45.4g	130g per day for Men 19-50 years
Sugars	37.7% 27.4g	8.5% 6.17g	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	0.14% 0.099g	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	% 0g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 27g	% 4.7g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55.4% 21g	38g per day for Men 19-50 years
Protein	21% 11.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	277% 2492μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	121% 1.57mg	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	479% 1917μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	599% 14.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.6% 41mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	398% 3.58mg	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	693% 55.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	179% 4.13mg	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	18% 125mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 5.7 times more Vitamin B1, 7.3 times more Vitamin B2, 5.8 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 18.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 30.2 times more Vitamin B5, 726.6 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 6.5 times more Iron, 172.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 13.8 times more Copper, 7.9 times more Magnesium, 3.2 times more Manganese, 18.1 times more Phosphorus, 2.2 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.8 times more Carbohydrate and 4.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 54 times more Fat, 26.9 times more Saturated Fat, 6.2 times more Omega 3, 101.5 times more Omega 6, 7.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6