Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oats	17%	16%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Energy	79.7% 2310kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	202% 263g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	g per day for Men 19-50 years
Fiber	116% 44g	111% 42g	38g per day for Men 19-50 years
Protein	137% 76.7g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	55.6% 222μg	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	6.17% 5.56mg	0% 0mg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Calcium	27.8% 278mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	276% 2.5mg	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	189% 15mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	297% 2076mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 7.3 times more Vitamin B3, 5.2 times more Vitamin B5, 6.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oats.
• While Oats contain 7.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 2.9 times more Copper, 2.2 times more Phosphorus, 2 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Oats.
• While Oats contain 1.4 times more Magnesium and 2.3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oats have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 7.2 times more Fat, 4.3 times more Saturated Fat and 13.5 times more Omega 6 than Oats.
• While Oats contain 1.6 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oats have similar amounts of Fiber and Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.