Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Roasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	40% 1155kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	134% 175g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	14% 5.36g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	0.26% 0.04mg	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	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	14% 139mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.25% 212mg	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	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds vs RALSTON Corn Flakes:

• 7 ounces of Roasted Sunflower Seeds have 71.1 times more Vitamin B5, 1305 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 42.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 46.4 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds 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, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs RALSTON Corn Flakes:

• 7 ounces of Roasted Sunflower Seeds have 35 times more Calcium, 24.4 times more Copper, 18.4 times more Magnesium, 22.2 times more Manganese, 35 times more Phosphorus, 7.9 times more Potassium, 36 times more Selenium and 26.5 times more Zinc than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 5.1 times more Iron and 190.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 54.7 times more Fat, 23 times more Saturated Fat, 4.1 times more Omega 3, 118.3 times more Omega 6, 4.1 times more Fiber and 3.3 times more Protein than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.7 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6