Comparing Nutrients in 300 calories Fortified Instant Oats VS Sunflower Seed Butter

Weight per 300 calories

• Fortified Instant Oats: 83g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 1.7 times more energy per unit of mass than Dry Plain Fortified Instant Oats, which is very high in comparison to other foods. Fortified Instant Oats having high energy density.

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	7.07% 5.12g	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	0.11% 0.083g	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	% 0.083g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 5.1g	g per day for Men 19-50 years
Fiber	22% 8.3g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	71% 640μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	20.6% 0.27mg	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	6.63% 26.5μg	29% 115μg	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	1.46% 1.3mg	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	2.8% 0.42mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	29% 291mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	86.3% 0.78mg	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	256% 20.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	44% 1mg	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	50% 351mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.008% 0.3g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Sunflower Seed Butter:

• 300 calories of Fortified Instant Oats have 14.3 times more Vitamin B1 and 1.7 times more Vitamin B5 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B6, 4.3 times more Vitamin B9 and 26.3 times more Vitamin E than Dry Plain Fortified Instant Oats.
• 300 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Dry Plain Fortified Instant Oats as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fortified Instant Oats vs Sunflower Seed Butter:

• 300 calories of Fortified Instant Oats have 9.3 times more Calcium, 10.2 times more Iron, 2.8 times more Manganese and 125 times more Sodium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.6 times more Copper, 1.4 times more Magnesium and 2.6 times more Selenium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Sunflower Seed Butter contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fortified Instant Oats have 5.1 times more Carbohydrate and 3 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 4.7 times more Fat, 2 times more Saturated Fat, 2.3 times more Omega 6 and 4.1 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 300 calories.
• Both Dry Plain Fortified Instant Oats as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.