Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON TASTEEOS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	7.17% 5.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	56% 21.2g	45% 17g	38g per day for Men 19-50 years
Protein	38% 21.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	236% 2125μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.66mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	205% 2.67mg	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	354% 1417μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47% 42.5mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 708mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	397% 3.57mg	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	797% 63.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	168% 3.87mg	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	152% 1064mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, RALSTON TASTEEOS vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON TASTEEOS have 357 times more Vitamin A, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON TASTEEOS vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON TASTEEOS have 4.6 times more Calcium, 6.1 times more Iron, 1.4 times more Manganese, 63.4 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper and 2.3 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON TASTEEOS have 3.8 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 9.6 times more Fat, 4.8 times more Saturated Fat, 13.4 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.