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

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3800kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	163% 52g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	185% 241g	130g per day for Men 19-50 years
Sugars	303% 220g	37.7% 27.3g	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	211% 80g	292% 111g	38g per day for Men 19-50 years
Protein	179% 100g	345% 193g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	917% 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	490% 3430mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.32% 12g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin B12 and 85.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 49.2 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Manganese and 126.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Copper, 1.3 times more Iron, 3.4 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.2 times more Carbohydrate and 8.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 16.6 times more Fat, 5.2 times more Saturated Fat, 1.5 times more Omega 3, 38.5 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.