Comparing Nutrients in 1 pound Oats VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1764kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	100% 32g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	127% 48g	127% 48g	38g per day for Men 19-50 years
Protein	137% 76.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oats	Oil Roasted 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	288% 3.46mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	909% 8.2mg	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	268% 21.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oats have 2.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B2, 4.3 times more Vitamin B3, 5.1 times more Vitamin B5, 6.7 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oats have 1.4 times more Magnesium and 2.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 2.9 times more Copper, 2.2 times more Phosphorus, 3.1 times more Selenium and 1.3 times more Zinc than Oats.
• Both Oats and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oats have 1.4 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 7.4 times more Fat, 5.8 times more Saturated Fat and 14.1 times more Omega 6 than Oats.
• Both Oats and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 lb.
• Both Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.