Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	40% 1155kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	131% 170g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	26% 19g	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% 0g	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	NA	% 19g	g per day for Men 19-50 years
Fiber	58% 22g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	241% 2167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	271% 43.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	340% 4.43mg	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	118% 470μg	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	40.8% 36.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	110% 661IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	1.32% 0.2mg	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

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	14% 139mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	16% 0.14mg	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	94% 7.54mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	19.2% 0.44mg	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	327% 2292mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	309% 34mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Sunflower Seed Kernels no Salt have 60.2 times more Vitamin B5, 261 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 14.3 times more Vitamin B1, 6.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.4 times more Phosphorus, 4.3 times more Potassium and 36 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 5.4 times more Calcium, 10.1 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 47.4 times more Fat, 27 times more Saturated Fat, 3.5 times more Omega 3, 100.3 times more Omega 6, 4.3 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.6 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.