Comparing Nutrients in 300 calories Sunflower Seeds VS Oat Flour

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Oat Flour: 74.3g

Sunflower Seeds have 1.4 times more energy per 100g than Oat Flour. It has very high energy density when compared to other foods. Partially Debranned Oat Flour having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oat Flour	15%	20%	65%

Macro Nutrients

	Sunflower Seeds	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	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	7.9% 10.3g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	% 0.37g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	19% 10.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oat Flour	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 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	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oat Flour	Recommended Dietary Allowance
Calcium	4% 40mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	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	33.7% 2.7mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	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	48.4% 339mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.17% 6.35g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 34.8 times more Vitamin E than Partially Debranned Oat Flour.
• Both Dried Sunflower Seed Kernels as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.6 times more Magnesium and 1.2 times more Potassium than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 3 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Debranned Oat Flour have similar amounts of Calcium, Iron, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 3.9 times more Fat, 1.9 times more Saturated Fat and 5 times more Omega 6 than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 3.5 times more Omega 3 and 4.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Debranned Oat Flour have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.