Comparing Nutrients in 500 calories Sunflower Seeds VS Fortified Instant Oats

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Fortified Instant Oats: 138g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	2.86% 2.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.4g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	36.3% 14g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	118% 1066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	8.5% 0.11mg	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	48.6% 194μg	11% 44μg	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	201% 30mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	55.2% 0.5mg	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	56% 4.5mg	427% 34mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	203% 4.68mg	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	80.7% 565mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 10.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 42.7 times more Vitamin E than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 415.1 times more Vitamin A and 1.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 3.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Selenium and 1.2 times more Zinc than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 7.3 times more Calcium, 7.6 times more Iron, 2.8 times more Manganese and 39.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Plain Fortified Instant Oats have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.6 times more Fat, 2.1 times more Saturated Fat and 5.8 times more Omega 6 than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 1.9 times more Omega 3, 5.6 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Plain Fortified Instant Oats have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.