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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	40% 1155kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	15% 2.57g	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	122% 158g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	47% 34g	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	6.2% 4.5g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	58% 22g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1054μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	779% 9.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	1113% 14.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	1123% 180mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	1183% 59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	1038% 13.5mg	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	684% 2737μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1711% 41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	529% 476mg	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	345% 51.8mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14% 139mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	76% 0.68mg	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	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	299% 6.9mg	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	151% 1058mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1161% 128mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.14% 5.02g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS RALSTON Wheat Bran flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of RALSTON Wheat Bran 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 Wheat Bran flakes:

• 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 44.5 times more Vitamin B1, 29.6 times more Vitamin B2, 12.9 times more Vitamin B3, 4.2 times more Vitamin B5, 8.5 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D and 3.1 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and RALSTON Wheat Bran flakes provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Calcium, 5.3 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium and 8.6 times more Selenium than RALSTON Wheat Bran flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 17.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 195.3 times more Sodium and 12.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 14.8 times more Fat, 12.1 times more Saturated Fat, 25.3 times more Omega 6 and 1.9 times more Protein than RALSTON Wheat Bran flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.3 times more Omega 3, 3.3 times more Carbohydrate, 6.3 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.