Comparing Nutrients in 500 calories Dry Quick QUAKER Oats VS Sunflower Seeds

Weight per 500 calories

• Dry Quick QUAKER Oats: 135g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dry Quick Oats QUAKER Cereals, which is very high in comparison to other foods. Dry Quick QUAKER Oats having high energy density.

Which food has more nutrients per 500 calories - Dry Quick QUAKER Oats or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Quick QUAKER Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.55% 9.26g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.67% 1.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	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	70.7% 92g	13% 17g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	33.3% 12.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33% 18.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	10.8% 43μg	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	3.77% 0.57mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	78% 6.25mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	88% 617mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.04mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	39.2% 4.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Quick QUAKER Oats vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B3, 8.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 53.2 times more Vitamin E than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry Quick QUAKER Oats vs Sunflower Seeds:

• Dry Quick Oats QUAKER Cereals have 1.4 times more Iron, 1.3 times more Magnesium and 3.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Dried Sunflower Seed Kernels have similar amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Quick Oats QUAKER Cereals have 2.6 times more Omega 3, 5.4 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Fat, 2.5 times more Saturated Fat and 6.7 times more Omega 6 than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.