Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3800kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	154% 200g	130g per day for Men 19-50 years
Sugars	303% 220g	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	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	% 25g	g per day for Men 19-50 years
Fiber	211% 80g	226% 86g	38g per day for Men 19-50 years
Protein	179% 100g	371% 208g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	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	625% 7.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	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	500% 2000μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	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	35.3% 5.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	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	360% 29mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	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	490% 3430mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.4 times more Vitamin B2, more Vitamin B12, 85.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 66.4 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Manganese and 42.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.9 times more Carbohydrate and 8.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.2 times more Fat, 4.5 times more Saturated Fat, 1.3 times more Omega 3, 27.1 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.