Comparing Nutrients in 300 calories Sunflower Seed Flour VS Oat Flour

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Oat Flour: 74.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oat Flour	15%	20%	65%

Macro Nutrients

	Sunflower Seed Flour	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.59g	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	NA	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	NA	% 0.074g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	79% 44.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Oat Flour	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	7.14% 0.093mg	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	51% 204μg	5.94% 23.8μg	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	1.33% 1.2mg	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	NA	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Oat Flour	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	36% 0.32mg	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	76% 6.1mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	130% 3mg	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	91% 634mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	0.17% 6.35g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Oat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Oat Flour?

Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Oat Flour:

• 300 calories of Sunflower Seed Flour have 5.7 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 40.7 times more Vitamin B5, 7.5 times more Vitamin B6 and 8.6 times more Vitamin B9 than Oat Flour.
• 300 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Oat Flour:

• 300 calories of Sunflower Seed Flour have 2.6 times more Calcium, 4.9 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 1.6 times more Manganese and 4.5 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 300 calories of Oat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 4.1 times more Protein than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 4.6 times more Fat, 58.5 times more Omega 3, 3 times more Omega 6 and 1.5 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Oat Flour offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6