Comparing Nutrients in 1 kilogram Oatmeal Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oatmeal Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2690kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	22% 7.03g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	373% 485g	176% 229g	130g per day for Men 19-50 years
Sugars	112% 81.4g	43% 31g	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	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	105% 40g	279% 106g	38g per day for Men 19-50 years
Protein	150% 84g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	609% 7.9mg	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	155% 620μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	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	32% 4.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66% 660mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	2004% 18mg	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	338% 27mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	904% 21mg	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	180% 1260mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	474% 52mg	11mg per day for Men 19-50 years
Water	9.9% 367g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Oatmeal Bread versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oatmeal Bread vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Oatmeal Bread has 1.2 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B3, 20.4 times more Vitamin B5, 11.6 times more Vitamin B6, 3.8 times more Vitamin B9, 75.7 times more Vitamin E and 2.1 times more Vitamin K than Oatmeal Bread.
• Both Oatmeal Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oatmeal Bread have insufficient amounts of Vitamin K
• Both Oatmeal Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oatmeal Bread vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Oatmeal Bread has 149 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Calcium, 8.6 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 9 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Selenium and 5.1 times more Zinc than Oatmeal Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oatmeal Bread has 1.2 times more Omega 3, 2.1 times more Carbohydrate and 2.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.2 times more Energy, 11.7 times more Fat, 10.1 times more Saturated Fat, 21.3 times more Omega 6, 2.7 times more Fiber and 2.4 times more Protein than Oatmeal Bread.