Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	RALSTON Corn Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	26.3% 762kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	54.7% 71g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	3.67% 2.66g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.15g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	27% 10.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	216% 1947μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	115% 1.5mg	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	110% 441μg	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	143% 129mg	2.87% 2.58mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	378% 3.4mg	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	481% 38.5mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	170% 3.9mg	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	9.36% 65.5mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of RALSTON Corn Flakes versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Sunflower Seed Flour:

• 7 ounces of RALSTON Corn Flakes have 490.5 times more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, 50 times more Vitamin C and more Vitamin D than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 66.7 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Sunflower Seed Flour:

• 7 ounces of RALSTON Corn Flakes have 2.9 times more Iron, 1.6 times more Potassium and 190.3 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 57 times more Calcium, 22.8 times more Copper, 49.4 times more Magnesium, 20.8 times more Manganese, 20.9 times more Phosphorus, 26.5 times more Selenium and 24.8 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Corn Flakes have 2.5 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.1 times more Omega 6, 1.9 times more Fiber and 8.1 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Sunflower Seed Flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.