Comparing Nutrients in 1 kilogram Prepared Fortified Instant Oats VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 680kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	154% 200g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	36% 26g	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	% 2.9g	% 25g	g per day for Men 19-50 years
Fiber	44.7% 17g	226% 86g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	144% 1300μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	1035% 13.5mg	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	110% 440μg	568% 2270μg	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	15.6% 14mg	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	4.67% 0.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	2000% 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	745% 59.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	848% 19.5mg	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	110% 770mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.7% 840g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Fortified Instant Oats vs Sunflower Seeds:

• Prepared Fortified Instant Oats have 43.3 times more Vitamin A than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Prepared Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Prepared Fortified Instant Oats vs Sunflower Seeds:

• Prepared Fortified Instant Oats have 5.4 times more Sodium and 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Prepared Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 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 Prepared Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.