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Comparing Nutrients in 7 ounces RALSTON Corn FlakesVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

RALSTON Corn Flakes
6%
2%
92%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

26.3%762kcal
Energy
40.5%1175kcal
762 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.86%1.8g
Fat
105%102g
1.8 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
44%14g
0.45 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
10%0.16g
0.034 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.23%0.55g
Omega 6
399%68g
0.55 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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134%175g
Carbohydrate
35%45.4g
175 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.6 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.67%2.66g
Fructose
0%0g
≤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]
2.66 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.94g
Glucose
%1.47g
2.94 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.15g
Sucrose
%4.7g
9.15 gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g
Fiber
55.4%21g
5.36 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.7g
Protein
71%40g
11.7 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

216%1947μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1947 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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741%8.9mg
Vitamin B1
53%0.64mg
Thiamine
8.9 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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266%3.45mg
Vitamin B2
42.7%0.56mg
Riboflavin
3.45 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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261%41.7mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
41.7 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.93%0.2mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.2 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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291%3.8mg
Vitamin B6
121%1.57mg
Pyridoxine
3.8 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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354%1417μg
Vitamin B9
116%464μg
Folates and Folic Acid
1417 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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443%10.6μg
Vitamin B12
0%0μg
Cobalamin
10.6 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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143%129mg
Vitamin C
2.43%2.2mg
Ascorbic acid
129 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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95%568IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
568 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.26%0.04mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0.04 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
0 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.4%3.97mg
Calcium
17.3%173mg
3.97 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.5%0.15mg
Copper
398%3.58mg
0.15 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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481%38.5mg
Iron
106%8.5mg
38.5 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.3%14mg
Magnesium
60%252mg
14 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
179%4.13mg
0.19 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.36%65.5mg
Phosphorus
323%2260mg
65.5 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.25%212mg
Potassium
28%958mg
212 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.94%4.37μg
Selenium
282%155μg
4.37 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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75.5%1133mg
Sodium
0.4%5.95mg
1133 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg
Zinc
94%10.3mg
0.4 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.57g
Water
0.083%3.06g
6.57 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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