Comparing Nutrients in 100 grams 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	20% 582kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	44.5% 17g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	561% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	596% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	523% 6.8mg	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	59.3% 237μg	345% 1379μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	862% 20.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	266% 240mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	536% 80.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	7% 70mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	38.3% 0.35mg	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	47.5% 3.8mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	151% 3.47mg	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	165% 1155mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	585% 64.3mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.068% 2.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS RALSTON Wheat Bran flakes per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g 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 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 100 grams 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 100 g 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 100 grams:

• 100 grams 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 100 g 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.