Comparing Nutrients in 1 kilogram Sunflower Seeds VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Energy	201% 5840kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	306% 398g	130g per day for Men 19-50 years
Sugars	36% 26g	106% 77g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	118% 45g	38g per day for Men 19-50 years
Protein	371% 208g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	56% 0.73mg	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	568% 2270μg	203% 810μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Calcium	78% 780mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	150% 1.35mg	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	656% 52.5mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	339% 7.8mg	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	943% 6600mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	12% 440g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 18.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 79.9 times more Vitamin E than Oat Bran Bread.
• While Oat Bran Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oat Bran Bread have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 13.3 times more Copper, 1.7 times more Iron, 9.3 times more Magnesium, 2.5 times more Manganese, 4.7 times more Phosphorus, 4.4 times more Potassium, 1.8 times more Selenium and 5.6 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 39.2 times more Sodium and 9.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oat Bran Bread have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.5 times more Energy, 11.7 times more Fat, 6.4 times more Saturated Fat, 14.5 times more Omega 6, 1.9 times more Fiber and 2 times more Protein than Oat Bran Bread.
• While Oat Bran Bread contains 1.7 times more Omega 3, 2 times more Carbohydrate and 2.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.