Comparing Nutrients in 1 pound Sunflower Seeds VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	91% 2649kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	42% 54.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1.7% 1.22g	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	% 11.3g	% 1.13g	g per day for Men 19-50 years
Fiber	103% 39g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	168% 94g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	1.74% 0.023mg	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	257% 1030μg	6.8% 27.2μg	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	298% 24mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	114% 2.63mg	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	428% 2994mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cooked Oats with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cooked Oats with Salt:

• 1 pound of Sunflower Seeds has 19.5 times more Vitamin B1, 22.2 times more Vitamin B2, 37 times more Vitamin B3, 3.6 times more Vitamin B5, 269 times more Vitamin B6, 37.8 times more Vitamin B9 and 439.6 times more Vitamin E than Cooked Oats with Salt.
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Cooked Oats with Salt:

• 1 pound of Sunflower Seeds has 8.7 times more Calcium, 24.3 times more Copper, 5.8 times more Iron, 12 times more Magnesium, 3.4 times more Manganese, 8.6 times more Phosphorus, 9.2 times more Potassium, 9.8 times more Selenium and 5 times more Zinc than Cooked Oats with Salt.
• While 1 lb of Boiled Regular Oats with salt contains 7.9 times more Sodium and 17.7 times more Water than Dried Sunflower Seed Kernels.
• 1 pound of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 8.2 times more Energy, 33.9 times more Fat, 14.4 times more Saturated Fat, 3.3 times more Omega 3, 42.6 times more Omega 6, 1.7 times more Carbohydrate, 9.7 times more Sugars, 5.1 times more Fiber and 8.2 times more Protein than Cooked Oats with Salt.
• 1 pound of Cooked Oats with Salt provide inadequate amounts of Omega 3