Comparing Nutrients in 1 kilogram Oat Bran VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oat Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	85% 2460kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	509% 662g	185% 241g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	405% 154g	292% 111g	38g per day for Men 19-50 years
Protein	309% 173g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	975% 11.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	130% 520μg	593% 2370μg	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	67.3% 10mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	448% 4.03mg	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	676% 54mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	560% 2350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2448% 56.3mg	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	1049% 7340mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	166% 5660mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	822% 452μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	283% 31mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Bran vs Roasted Sunflower Seeds:

• Raw Oat Bran has 11 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.5 times more Vitamin B3, 4.7 times more Vitamin B5, 4.9 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 25.8 times more Vitamin E than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Raw Oat Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oat Bran vs Roasted Sunflower Seeds:

• Raw Oat Bran has 1.4 times more Iron, 1.8 times more Magnesium and 2.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 1.7 times more Zinc than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oat Bran has 1.8 times more Omega 3, 2.8 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 7.1 times more Fat, 3.9 times more Saturated Fat, 12.4 times more Omega 6 and 1.9 times more Sugars than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 kg.
• Both Raw Oat Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.