Comparing Nutrients in 1 pound Oat Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	63% 1833kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	85% 14.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	72% 93g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	137% 52g	38g per day for Men 19-50 years
Protein	119% 66.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	262% 3.14mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	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	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	21% 3.18mg	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 Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 249mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	227% 18mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	793% 18.2mg	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	293% 2050mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.05% 38.8g	0.12% 4.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oat Flour 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 Flour vs Toasted Sunflower Seeds:

• 1 pound of Oat Flour has 2.1 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 35.1 times more Vitamin B5, 6.4 times more Vitamin B6 and 7.4 times more Vitamin B9 than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour 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 Flour vs Toasted Sunflower Seeds:

• 1 pound of Oat Flour has 1.9 times more Manganese than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.2 times more Copper, 1.7 times more Iron, 2.6 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Partially Debranned Oat Flour.
• Both Oat Flour and Toasted Sunflower Seeds contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Flour has 1.8 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 6.2 times more Fat, 3.7 times more Saturated Fat, 11.7 times more Omega 6 and 1.8 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.