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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	13% 9.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.8% 378mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 4.7 times more Vitamin B1, 6 times more Vitamin B2, 5.2 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 Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 60.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits have 6.6 times more Calcium, 5.6 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.5 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits have 4.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 54.1 times more Fat, 30.8 times more Saturated Fat, 4 times more Omega 3, 114.3 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6