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

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fortified Instant Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	70% 91g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	17% 12.3g	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	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	% 0.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 9.4g	g per day for Men 19-50 years
Fiber	104% 39.7g	111% 42g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	139% 1393mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dry Plain Fortified Instant Oats have more Vitamin A and 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B2, 4 times more Vitamin B3, 5.8 times more Vitamin B5, 9.9 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C, 71.2 times more Vitamin E and 1.6 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Plain Fortified Instant Oats have 4 times more Calcium, 5.8 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Copper, 2.7 times more Phosphorus, 1.3 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Plain Fortified Instant Oats have 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 7.4 times more Fat, 5.3 times more Saturated Fat, 14 times more Omega 6, 2.1 times more Sugars and 1.7 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Dry Plain Fortified Instant Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.