Comparing Nutrients in 1 kilogram Dry Quick Oats VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Quick Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3790kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	521% 677g	154% 200g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	% 9.9g	% 25g	g per day for Men 19-50 years
Fiber	266% 101g	226% 86g	38g per day for Men 19-50 years
Protein	235% 132g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	383% 4.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	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	28% 4.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.5% 455mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	543% 43.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	553% 3870mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.68mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.93% 108g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Quick Oats vs Sunflower Seeds:

• Dry Regular and Quick Oats Cereals have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 7.4 times more Vitamin B3, 13.5 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 83.7 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Regular and Quick Oats Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Quick Oats vs Sunflower Seeds:

• Dry Regular and Quick Oats Cereals have 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 4.2 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium and 1.8 times more Zinc than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Regular and Quick Oats Cereals have 1.7 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 7.9 times more Fat, 4 times more Saturated Fat, 10.5 times more Omega 6, 2.6 times more Sugars and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Dry Regular and Quick Oats Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.