Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.7% 774kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	122% 158g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	47% 34g	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	6.2% 4.5g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	% 4.96g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	45% 17g	38g per day for Men 19-50 years
Protein	36% 20.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	117% 1054μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	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	684% 2737μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	3.1% 2.78mg	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	1064% 160mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1679% 134mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	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	151% 1058mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 177 times more Vitamin A, 3.2 times more Vitamin B1, 20.5 times more Vitamin B2, 10.9 times more Vitamin B3, 26.4 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D, 2.3 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 7 ounces for RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 12.9 times more Iron, 1.8 times more Manganese, 65.1 times more Sodium and 12.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 5.2 times more Copper, 1.7 times more Magnesium and 5.8 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 6.6 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 10.3 times more Saturated Fat, 17.8 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.