Comparing Nutrients in 7 ounces Fortified Instant Oats VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	7.47% 5.4g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	58% 22g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	123% 1.6mg	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	16% 63.5μg	118% 470μg	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	3.1% 2.78mg	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	6.75% 1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69.7% 697mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	404% 3.63mg	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	613% 49mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	182% 4.2mg	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	120% 839mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have more Vitamin A and 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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, more Vitamin C, 51.2 times more Vitamin E and 1.4 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Roasted Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Plain Fortified Instant Oats have 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.