Comparing Nutrients in 5 ounces Dry Quick Oats VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Quick Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 537kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.24g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	37.7% 14.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	84.3% 337μg	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	2.2% 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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	289% 2.6mg	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	77% 6.15mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.4% 549mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Quick Oats versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Quick Oats vs Toasted Sunflower Seeds:

• 5 ounces of Dry Quick Oats have 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 6.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.4 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Quick Oats vs Toasted Sunflower Seeds:

• 5 ounces of Dry Quick Oats have 1.5 times more Manganese than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 3 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Quick Oats have 1.3 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8.7 times more Fat, 5.4 times more Saturated Fat, 17 times more Omega 6 and 1.3 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Toasted Sunflower Seeds offer comparable quantities of Fiber per five ounces.