Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oats	17%	16%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Energy	30.3% 877kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	20.2% 3.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	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	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	43% 16.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	20% 79.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oats	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	99% 0.89mg	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	121% 9.65mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1641mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	NA	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.31% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oats per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 2.1 times more Vitamin B2, 4.4 times more Vitamin B3, 5.2 times more Vitamin B5, 6.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oats.
• While 5 oz of Oats contain 2.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 2.9 times more Copper, 1.4 times more Iron, 2.2 times more Phosphorus and 1.3 times more Zinc than Oats.
• While 5 oz of Oats contain 1.4 times more Magnesium and 2.3 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oats contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 8.2 times more Fat, 4.9 times more Saturated Fat and 15.4 times more Omega 6 than Oats.
• While 5 oz of Oats contain 1.4 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oats offer comparable quantities of Fiber and Protein per five ounces.