Comparing Nutrients in 500 calories Prepared Fortified Instant Oats VS Sunflower Seeds

Weight per 500 calories

• Prepared Fortified Instant Oats: 735g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 8.6 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.

Which food has more nutrients per 500 calories - Prepared Fortified Instant Oats or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	13% 17g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	3.1% 2.24g	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	% 2.13g	% 2.14g	g per day for Men 19-50 years
Fiber	33% 12.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	31% 17.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	106% 956μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	88.6% 1.15mg	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	81% 324μg	48.6% 194μg	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	1.33% 1.2mg	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	3.43% 0.51mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 588mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	171% 1.54mg	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	548% 44mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	72.6% 1.67mg	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	81% 566mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13% 449mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	16.7% 618g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared Fortified Instant Oats vs Sunflower Seeds:

• Prepared Fortified Instant Oats have 372.2 times more Vitamin A, 1.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 58.5 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Prepared Fortified Instant Oats vs Sunflower Seeds:

• Prepared Fortified Instant Oats have 8.8 times more Calcium, 9.7 times more Iron, 2.5 times more Manganese, 46.8 times more Sodium and 152.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper and 1.5 times more Magnesium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Fortified Instant Oats have 1.7 times more Omega 3, 5 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Fat, 2.3 times more Saturated Fat and 6.5 times more Omega 6 than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Prepared Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.