Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	204% 5920kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	600% 780g	130g per day for Men 19-50 years
Sugars	43% 31g	303% 220g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	211% 80g	38g per day for Men 19-50 years
Protein	358% 201g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	625% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	769% 10mg	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	585% 2340μg	500% 2000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1250% 30μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	1333% 1200mg	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	2422% 363mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	87% 870mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	354% 3.2mg	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	535% 42.8mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1262% 29mg	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	1627% 11390mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	482% 265μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS OAT BRAN FLAKES, HEALTH VALLEY per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.7 times more Vitamin B5, 68.5 times more Vitamin E and 1.7 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 109.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.7 times more Copper, 1.5 times more Iron, 3.3 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 1.4 times more Manganese and 126.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 17.1 times more Fat, 7.1 times more Saturated Fat, 1.8 times more Omega 3, 40.2 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 3.4 times more Carbohydrate and 7.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.