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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Flour	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	291% 3.8mg	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	110% 441μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Sunflower Seed Flour have 66.7 times more Vitamin B5 than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 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 Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

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

• 7 ounces of Sunflower Seed Flour have 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 RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Iron, 1.6 times more Potassium and 190.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

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