Comparing Nutrients in 5 ounces Fortified Instant Oats VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 513kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	25% 32.4g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	6.1% 4.4g	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	0.2% 0.14g	0% 0g	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	% 0.14g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.36g	g per day for Men 19-50 years
Fiber	37.3% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	30% 17g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	122% 1094μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	86.4% 1.12mg	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	11.3% 45.4μg	83% 332μg	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	1.73% 1.56mg	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	4.8% 0.72mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.8% 498mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	284% 2.56mg	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	438% 35mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	128% 2.95mg	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	85.7% 600mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fortified Instant Oats vs Oil Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have more Vitamin A and 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B2, 4 times more Vitamin B3, 5.8 times more Vitamin B5, 9.9 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C, 71.2 times more Vitamin E and 1.6 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Oil Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 4 times more Calcium, 5.8 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Copper, 2.7 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Plain Fortified Instant Oats have 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 7.4 times more Fat, 5.3 times more Saturated Fat, 14 times more Omega 6, 2.1 times more Sugars and 1.7 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dry Plain Fortified Instant Oats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.