Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1508kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	61% 79.4g	130g per day for Men 19-50 years
Sugars	120% 87.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	90% 34g	38g per day for Men 19-50 years
Protein	71% 39.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	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	248% 2.98mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	198% 794μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	496% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	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	14% 2.1mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	794% 7.14mg	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	143% 11.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	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	194% 1361mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.4 times more Vitamin B2, more Vitamin B12, 85.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 66.4 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Manganese and 42.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.9 times more Carbohydrate and 8.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.2 times more Fat, 4.5 times more Saturated Fat, 1.3 times more Omega 3, 27.1 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.