Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Dry Quick Oats

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Dry Quick Oats: 26.4g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Dry Quick Oats. It has very high energy density when compared to other foods. Dry Regular and Quick Oats Cereals having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	0.36% 0.26g	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	% 0.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.26g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	7% 2.66g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.3% 5.78μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.9% 39.5μg	2.1% 8.44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	12.5% 0.11mg	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	9.04% 0.72mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	7.9% 33.2mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	94% 42.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.012% 0.18mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.077% 2.86g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dry Quick Oats Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dry Quick Oats?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Dry Quick Oats:

• 100 calories of Oil Roasted Sunflower Seeds have 2.4 times more Vitamin B3, 4 times more Vitamin B5, 5.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 55.4 times more Vitamin E than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 2.2 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Quick Oats provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Dry Quick Oats have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Dry Quick Oats:

• 100 calories of Oil Roasted Sunflower Seeds have 2.7 times more Copper, 1.9 times more Phosphorus, 2 times more Selenium and 1.2 times more Zinc than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 1.6 times more Iron, 1.5 times more Magnesium and 2.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Quick Oats contain similar levels of Potassium per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Regular and Quick Oats Cereals lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 5 times more Fat, 4.1 times more Saturated Fat and 10 times more Omega 6 than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 4.6 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Quick Oats offer comparable quantities of Energy and Protein per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 100 calories.