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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	93% 2685kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	243% 315g	130g per day for Men 19-50 years
Sugars	19.5% 14g	9.4% 6.8g	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	0.63% 0.45g	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	% 3.36g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 4.54g	g per day for Men 19-50 years
Fiber	127% 48g	119% 45.4g	38g per day for Men 19-50 years
Protein	162% 91g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	389% 3502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	28% 0.36mg	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	265% 1061μg	36.3% 145μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	39.5% 395mg	159% 1592mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	181% 1.63mg	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	243% 19.4mg	1402% 112mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	668% 15.4mg	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	738% 5166mg	274% 1919mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Fortified Instant Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 5.6 times more Vitamin B2, 4 times more Vitamin B3, 5.8 times more Vitamin B5, 9.9 times more Vitamin B6, 7.3 times more Vitamin B9, 71.2 times more Vitamin E and 1.6 times more Vitamin K than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains more Vitamin A and 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 5 times more Copper, 2.7 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 4 times more Calcium, 5.8 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Instant Oats contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 7.4 times more Fat, 5.3 times more Saturated Fat, 14 times more Omega 6, 2.1 times more Sugars and 1.7 times more Protein than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Instant Oats offer comparable quantities of Omega 3 and Fiber per one pound.