Comparing Nutrients in 100 grams RALSTON Wheat Bran flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 390kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	23.7% 17g	3.6% 2.62g	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	3.13% 2.27g	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	% 2.02g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	% 2.5g	g per day for Men 19-50 years
Fiber	44.5% 17g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	59% 531μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	103% 1.35mg	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	345% 1379μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.5% 45mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	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	846% 67.7mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	84.8% 1.95mg	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	76% 533mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 177 times more Vitamin A, 3.2 times more Vitamin B1, 20.5 times more Vitamin B2, 10.9 times more Vitamin B3, 26.4 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 171.2 times more Vitamin C, more Vitamin D, 2.3 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 12.9 times more Iron, 1.8 times more Manganese, 65.1 times more Sodium and 12.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 5.2 times more Copper, 1.7 times more Magnesium and 5.8 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 6.6 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15.3 times more Fat, 10.3 times more Saturated Fat, 17.8 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.