Comparing Nutrients in 1 kilogram Oats VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oats	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	134% 3890kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	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	279% 106g	137% 52g	38g per day for Men 19-50 years
Protein	302% 169g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Oats	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	579% 7.53mg	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	140% 560μg	555% 2220μg	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	14.4% 13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	54% 540mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	1903% 17mg	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	590% 47.2mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	859% 19.8mg	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	747% 5230mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oats versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oats vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 4.2 times more Vitamin B1, 1.9 times more Vitamin B2, 7.6 times more Vitamin B3, 4.9 times more Vitamin B5, 6.3 times more Vitamin B6 and 4 times more Vitamin B9 than Oats.
• Both Oats as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oats vs Sunflower Seed Flour:

• 1 kilogram of Oats has 2.5 times more Manganese and 6.4 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.1 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Selenium than Oats.
• Both Oats and Sunflower Seed Flour contain similar levels of Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 4.3 times more Fat, 8.8 times more Saturated Fat, 55.5 times more Omega 3, 2.8 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.8 times more Protein than Oats.
• Both Oats and Sunflower Seed Flour offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3