Comparing Nutrients in 300 calories Prepared Fortified Instant Oats VS Toasted Sunflower Seeds

Weight per 300 calories

• Prepared Fortified Instant Oats: 441g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 9.1 times more energy per unit of mass than Prepared Fortified Instant Oats, which is very high in comparison to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Prepared Fortified Instant Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63.7% 574μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	30% 0.39mg	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	48.5% 194μg	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	0.75% 0.68mg	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	2.06% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.3% 353mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	99% 0.89mg	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	329% 26.3mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	44.5% 1.02mg	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	48.5% 340mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	10% 371g	0.013% 0.48g	3700g per day for Men 19-50 years

Prepared Fortified Instant Oats VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Toasted Sunflower Seeds?

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

• 300 calories of Prepared Fortified Instant Oats have more Vitamin A, 7.3 times more Vitamin B1, 6.9 times more Vitamin B2, 6.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B5 than Prepared Fortified Instant Oats.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Prepared Fortified Instant Oats as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Prepared Fortified Instant Oats have 12.8 times more Calcium, 8 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 148.7 times more Sodium and 764.9 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper and 1.7 times more Phosphorus than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Toasted Sunflower Seeds contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared Fortified Instant Oats have 5.2 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, 2.9 times more Saturated Fat and 10 times more Omega 6 than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• Both Prepared Fortified Instant Oats as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.