Comparing Nutrients in 1 pound Fortified Instant Oats VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.6% 1642kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	84% 109g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	17% 12.4g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	97% 54g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	389% 3502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	281% 3.65mg	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	36.3% 145μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	15.4% 2.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	159% 1592mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	922% 8.3mg	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	1402% 112mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	416% 9.57mg	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	274% 1919mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have more Vitamin A and 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B5, 10.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 51.2 times more Vitamin E and 1.4 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 5 times more Calcium, 6.5 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 2.7 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Plain Fortified Instant Oats have 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.2 times more Fat, 3.9 times more Saturated Fat, 13.4 times more Omega 6, 1.8 times more Sugars and 1.6 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.