Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	201% 5820kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	92% 120g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	3.72% 2.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	292% 111g	44.7% 17g	38g per day for Men 19-50 years
Protein	345% 193g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	3.85% 0.05mg	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	593% 2370μg	15% 60μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	475% 38mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	252% 5.8mg	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	1650% 11550mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.32% 12g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cooked Oats with Salt:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Vitamin B1, 15.4 times more Vitamin B2, 31.3 times more Vitamin B3, 22.6 times more Vitamin B5, 160.8 times more Vitamin B6, 39.5 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Cooked Oats with Salt.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cooked Oats with Salt:

• 1 kilogram of Roasted Sunflower Seeds has 7.8 times more Calcium, 24.7 times more Copper, 4.2 times more Iron, 4.8 times more Magnesium, 3.6 times more Manganese, 15 times more Phosphorus, 12.1 times more Potassium, 14.7 times more Selenium and 5.3 times more Zinc than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 23.7 times more Sodium and 69.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 8.2 times more Energy, 32.8 times more Fat, 16.8 times more Saturated Fat, 3.8 times more Omega 3, 60.6 times more Omega 6, 2 times more Carbohydrate, 10.1 times more Sugars, 6.5 times more Fiber and 7.6 times more Protein than Cooked Oats with Salt.
• 1 kilogram of Cooked Oats with Salt provide inadequate amounts of Omega 3