Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Oats

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Energy	93% 2685kcal	61% 1764kcal	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	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	64.7% 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	231% 301g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	127% 48g	38g per day for Men 19-50 years
Protein	162% 91g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	63.5% 254μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of 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 Oats:

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 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.
• While 1 lb of Oats contains 1.4 times more Magnesium and 2.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oats contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 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.
• While 1 lb of Oats contains 1.4 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oats offer comparable quantities of Fiber and Protein per one pound.