Comparing Nutrients in 100 grams Cereals ready-to-eat, RALSTON Corn Biscuits VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	13% 9.5g	4.3% 3.1g	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	0% 0g	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	% 0g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 2.37g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	121% 1092μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	61% 0.79mg	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	167% 667μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.6% 18.5mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.5% 333IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.8% 378mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	200% 1.8mg	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	480% 38.4mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	90% 2.08mg	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	5.43% 38mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	51% 767mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 4.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 16.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparing minerals per 100 grams for Cereals ready-to-eat, RALSTON Corn Biscuits vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 4.3 times more Calcium, 9 times more Iron, 255.7 times more Sodium and 3.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.7 times more Copper, 8.5 times more Magnesium, 9.3 times more Manganese, 30 times more Phosphorus, 2.4 times more Potassium and 35.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 48.9 times more Fat, 36.6 times more Saturated Fat, 4.1 times more Omega 3, 104.6 times more Omega 6, 4.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.