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

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	26.2% 34g	130g per day for Men 19-50 years
Sugars	43% 31g	5.34% 3.87g	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	30% 11.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted 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	88.6% 1.06mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	288% 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	51% 4.1mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin B12 and 85.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 49.2 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Manganese and 126.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Copper, 1.3 times more Iron, 3.4 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.2 times more Carbohydrate and 8.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 16.6 times more Fat, 5.2 times more Saturated Fat, 1.5 times more Omega 3, 38.5 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.