Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Oats

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Oats: 129g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Oats. It has very high energy density when compared to other foods. Oats having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oats	17%	16%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	65.5% 85g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	7.6% 0.091mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	94% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	18% 72μg	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	1.34% 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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Calcium	6% 60mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	89.4% 0.8mg	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% 3.26mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	54% 228mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 206μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	142% 992mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	59.4% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.17% 2.57mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.29% 10.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.8 times more Vitamin B9 than Oats.
• While Oats contain 10.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oats have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Oats:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Selenium than Oats.
• While Oats contain 1.9 times more Iron, 2.1 times more Magnesium and 3.5 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oats have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Fat, 2.9 times more Saturated Fat and 9 times more Omega 6 than Oats.
• While Oats contain 2.4 times more Omega 3, 4.1 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oats have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.