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

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3800kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	158% 206g	130g per day for Men 19-50 years
Sugars	303% 220g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	179% 100g	307% 172g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	2038% 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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	NA	55μg per day for Men 19-50 years
Sodium	253% 3800mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of OAT BRAN FLAKES, HEALTH VALLEY versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin B12 and 85.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7.9 times more Vitamin B5 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.4 times more Calcium, 1.4 times more Manganese and 126.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Copper, 2.4 times more Iron, 3.4 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Toasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 18.9 times more Fat, 6 times more Saturated Fat, 1.8 times more Omega 3, 43.9 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.