Comparing Nutrients in 14 ounces Fortified Instant Oats VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	73.5% 96g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	15% 11g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	116% 44g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	340% 3064μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	245% 3.2mg	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	31.8% 127μg	235% 941μg	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% 0mg	6.17% 5.56mg	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	13.5% 2.02mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	139% 1393mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	807% 7.26mg	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	1226% 98mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	364% 8.37mg	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	240% 1679mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have more Vitamin A and 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B5, 10.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 51.2 times more Vitamin E and 1.4 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 5 times more Calcium, 6.5 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 2.7 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Plain Fortified Instant Oats have 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.2 times more Fat, 3.9 times more Saturated Fat, 13.4 times more Omega 6, 1.8 times more Sugars and 1.6 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.