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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	40% 1159kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	3.93% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	132% 172g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	37.7% 27.4g	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	0.14% 0.099g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 27g	g per day for Men 19-50 years
Fiber	45% 17g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	277% 2492μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	313% 4.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	368% 4.8mg	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	113% 450μg	479% 1917μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	599% 14.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	29% 0.26mg	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	130% 10.4mg	693% 55.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	56.3% 1.3mg	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	187% 1310mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B5 and 703.4 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 418.7 times more Vitamin A, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 14.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 13.7 times more Copper, 20.3 times more Magnesium, 3 times more Manganese, 10.5 times more Phosphorus, 2.9 times more Potassium and 24.1 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.3 times more Iron, 57.4 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 54.2 times more Fat, 16.9 times more Saturated Fat, 4.6 times more Omega 3, 68.4 times more Omega 6, 5.7 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 4.3 times more Carbohydrate and 5.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.