Comparing Nutrients in 14 ounces Dry Quick Oats VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dry Quick Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	70% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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% 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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 9.4g	g per day for Men 19-50 years
Fiber	105% 40g	111% 42g	38g per day for Men 19-50 years
Protein	93% 52g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	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	11% 1.67mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	215% 17.2mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1536mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.65mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Quick Oats vs Oil Roasted Sunflower Seeds:

• Dry Regular and Quick Oats Cereals have 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 6.2 times more Vitamin B5, 7.9 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C, 86.5 times more Vitamin E and 1.6 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Quick Oats vs Oil Roasted Sunflower Seeds:

• Dry Regular and Quick Oats Cereals have 1.6 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 4.2 times more Copper, 2.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.9 times more Zinc than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Regular and Quick Oats Cereals have 1.2 times more Omega 3 and 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 7.9 times more Fat, 6.4 times more Saturated Fat, 15.5 times more Omega 6, 3.1 times more Sugars and 1.5 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Dry Regular and Quick Oats Cereals as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.