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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	28.4% 825kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	76% 99g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	2.93% 2.13g	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	0.2% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	37.3% 14g	38g per day for Men 19-50 years
Protein	49% 27.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1094μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	8.72% 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	84% 336μg	11.3% 45.4μg	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	2.2% 2mg	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	247% 37mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	9.92% 99mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	56.7% 0.51mg	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	67.3% 5.4mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	209% 4.8mg	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	234% 1637mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	59.8% 33μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Fortified Instant Oats per 5 oz

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

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

• 5 ounces of Roasted Sunflower Seeds have 4.9 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B5, 10.1 times more Vitamin B6, 7.4 times more Vitamin B9, 51.2 times more Vitamin E and 1.4 times more Vitamin K than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain more Vitamin A and 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 5.1 times more Copper, 2.7 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 5 times more Calcium, 6.5 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fortified Instant Oats contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 7.2 times more Fat, 3.9 times more Saturated Fat, 13.4 times more Omega 6, 1.8 times more Sugars and 1.6 times more Protein than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fortified Instant Oats offer comparable quantities of Omega 3 and Fiber per five ounces.