Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Oats

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Oats: 77g

Toasted Sunflower Seeds have 1.6 times more energy per 100g than Oats. It has very high energy density when compared to other foods. Oats having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oats	17%	16%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	15% 8.34g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.3% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 115μg	10.8% 43μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	53.6% 0.48mg	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	41.3% 3.3mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	274% 123μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 561mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.17% 6.34g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Oats Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oats.
• While 300 kcal of Oats contain 3.7 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Oats have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 1.8 times more Copper and 1.4 times more Phosphorus than Oats.
• While 300 kcal of Oats contain 2.2 times more Magnesium, 3.7 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oats contain similar levels of Iron and Zinc per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oats lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 5.2 times more Fat, 3.1 times more Saturated Fat and 9.7 times more Omega 6 than Oats.
• While 300 kcal of Oats contain 5.1 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oats offer comparable quantities of Energy per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oats provide inadequate amounts of Omega 3 in 300 calories.