Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Fortified Instant Oats

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Fortified Instant Oats: 138g

Oil Roasted 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.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	74% 96g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.4g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	36.3% 14g	38g per day for Men 19-50 years
Protein	30.3% 17g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	2.2% 2.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	427% 34mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.33% 12.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fortified Instant Oats?

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 6.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 43.6 times more Vitamin E than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain more Vitamin A and 2.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 500 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Oil Roasted 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 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.1 times more Copper, 1.6 times more Phosphorus, 2.1 times more Selenium and 1.3 times more Zinc than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 6.6 times more Calcium, 9.4 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese and 119.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Instant Oats contain similar levels of Potassium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 4.5 times more Fat, 3.2 times more Saturated Fat and 8.5 times more Omega 6 than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 5 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Instant Oats offer comparable quantities of Energy and Protein per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats provide inadequate amounts of Omega 3 in 500 calories.