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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Oil Roasted Sunflower Seed Kernels have 59.3 times more Vitamin B5, 363.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 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.

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 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.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 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.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.7 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.