Comparing Nutrients in 14 ounces Cooked Oats VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.7% 282kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	14.3% 10.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	% 9.92g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	90% 34g	38g per day for Men 19-50 years
Protein	18% 10g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	411% 5.34mg	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	5.95% 24μg	225% 901μg	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	2.1% 0.32mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	336% 7.74mg	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	43.7% 306mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Oats vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 19.5 times more Vitamin B1, 22.2 times more Vitamin B2, 37 times more Vitamin B3, 3.6 times more Vitamin B5, 269 times more Vitamin B6, 37.8 times more Vitamin B9, more Vitamin C and 439.6 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Oats vs Sunflower Seeds:

• Boiled Regular Oats have 17.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 24.3 times more Copper, 5.8 times more Iron, 12 times more Magnesium, 3.4 times more Manganese, 8.6 times more Phosphorus, 9.2 times more Potassium, 9.8 times more Selenium and 5 times more Zinc than Boiled Regular Oats.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 8.2 times more Energy, 33.9 times more Fat, 14.4 times more Saturated Fat, 3.3 times more Omega 3, 42.6 times more Omega 6, 1.7 times more Carbohydrate, 9.7 times more Sugars, 5.1 times more Fiber and 8.2 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.