Comparing Nutrients in 7 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	26% 754kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	41.8% 16g	45% 17g	38g per day for Men 19-50 years
Protein	35.4% 20g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	205% 2.67mg	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	99% 397μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	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	7% 1.05mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	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	16% 159mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	397% 3.57mg	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	71.4% 5.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	168% 3.87mg	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	97% 681mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.