Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Energy	213% 6190kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	521% 677g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Fiber	303% 115g	266% 101g	38g per day for Men 19-50 years
Protein	307% 172g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	80% 320μg	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	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	57% 570mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	476% 4.3mg	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	851% 68mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1654% 11580mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dry Quick Oats per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Dry Quick Oats:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 6.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.4 times more Vitamin B9 than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Dry Quick Oats:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 3 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 1.5 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Quick Oats contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 8.7 times more Fat, 5.4 times more Saturated Fat, 17 times more Omega 6 and 1.3 times more Protein than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 1.3 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Quick Oats offer comparable quantities of Fiber per one kilogram.