Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	22% 28.3g	130g per day for Men 19-50 years
Sugars	43% 31g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	32% 12g	38g per day for Men 19-50 years
Protein	25.3% 14g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	147% 1.9mg	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	71% 283μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	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	5% 0.75mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	283% 2.55mg	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	51% 4.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	120% 2.76mg	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	69.5% 486mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.4 times more Vitamin B2, more Vitamin B12, 85.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 66.4 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seeds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Manganese and 42.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.9 times more Carbohydrate and 8.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.2 times more Fat, 4.5 times more Saturated Fat, 1.3 times more Omega 3, 27.1 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.