Comparing Nutrients in 1 kilogram Sunflower Seeds VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Sunflower Seeds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	201% 5840kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	333% 433g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	NA	38g per day for Men 19-50 years
Protein	371% 208g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	34.6% 0.45mg	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	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	78% 780mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	110% 0.99mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	234% 5.4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Oatmeal Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Oatmeal Reduced-calorie Bread:

• 1 kilogram of Sunflower Seeds has 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 29.9 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains more Vitamin B12 than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Oatmeal Reduced-calorie Bread:

• 1 kilogram of Sunflower Seeds has 18.2 times more Copper, 2.3 times more Iron, 13.5 times more Magnesium, 3.6 times more Manganese, 6.6 times more Phosphorus, 5.2 times more Potassium, 2.3 times more Selenium and 6 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 1.5 times more Calcium and 43.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 2.8 times more Energy, 14.7 times more Fat, 7.4 times more Saturated Fat, 17.9 times more Omega 6 and 2.7 times more Protein than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Oatmeal Reduced-calorie Bread offer comparable quantities of Omega 3 per one kilogram.