Comparing Nutrients in 1 pound Oat Bran VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oat Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.5% 1116kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	72% 93g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	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	NA	NA	g per day for Men 19-50 years
Fiber	184% 70g	137% 52g	38g per day for Men 19-50 years
Protein	140% 78.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	442% 5.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	59% 236μg	270% 1080μg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.3% 263mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	924% 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	307% 24.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	417% 9.6mg	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	476% 3329mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oat Bran versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oat Bran vs Toasted Sunflower Seeds:

• 1 pound of Oat Bran has 3.6 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Oat Bran.
• Both Raw Oat Bran as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oat Bran vs Toasted Sunflower Seeds:

• 1 pound of Oat Bran has 1.8 times more Magnesium and 2.7 times more Manganese than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Copper, 1.3 times more Iron, 1.6 times more Phosphorus and 1.7 times more Zinc than Raw Oat Bran.
• Both Oat Bran and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran has 1.5 times more Omega 3, 3.2 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Energy, 8.1 times more Fat, 4.5 times more Saturated Fat and 14.1 times more Omega 6 than Raw Oat Bran.
• Both Oat Bran and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.