Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Prepared Fortified Instant Oats:
Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 502.4 times more Vitamin E than Prepared Fortified Instant Oats.
While Prepared Fortified Instant Oats contain 43.3 times more Vitamin A than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Sunflower Seeds vs Prepared Fortified Instant Oats:
Dried Sunflower Seed Kernels have 27.3 times more Copper, 12.5 times more Magnesium, 3.5 times more Manganese, 8.6 times more Phosphorus, 10.6 times more Potassium, 10.6 times more Selenium and 8.1 times more Zinc than Prepared Fortified Instant Oats.
While Prepared Fortified Instant Oats contain 5.4 times more Sodium and 17.8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Prepared Fortified Instant Oats have similar amounts of Calcium and Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels have 8.6 times more Energy, 37.8 times more Fat, 19.7 times more Saturated Fat, 5 times more Omega 3, 56.1 times more Omega 6, 1.7 times more Carbohydrate, 5.7 times more Sugars, 5.1 times more Fiber and 8.8 times more Protein than Prepared Fortified Instant Oats.
Both Dried Sunflower Seed Kernels as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.