Comparing Nutrients in 300 calories Fortified Instant Oats VS Sunflower Seeds

Weight per 300 calories

• Fortified Instant Oats: 83g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 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.

Which food has more nutrients per 300 calories - Fortified Instant Oats or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	69.7% 12g	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	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	1.86% 1.35g	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	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	% 0.083g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.3g	g per day for Men 19-50 years
Fiber	22% 8.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	71% 640μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	53% 0.69mg	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% 117μg	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	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	103% 0.92mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	43.6% 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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dry Plain Fortified Instant Oats have 415.1 times more Vitamin A and 1.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 10.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 42.7 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dry Plain Fortified Instant Oats have 7.3 times more Calcium, 7.6 times more Iron, 2.8 times more Manganese and 39.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 1.6 times more Magnesium and 1.4 times more Selenium than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Plain Fortified Instant Oats have 1.9 times more Omega 3, 5.6 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Fat, 2.1 times more Saturated Fat and 5.8 times more Omega 6 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Plain Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.