Comparing Nutrients in 7 ounces Oat Milk VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oat Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.66% 106kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	15% 19.2g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	7.83% 2.98g	45% 17g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	2.4% 9.53μg	113% 450μg	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	13.6% 81.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	17.4% 1.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	17.5% 122mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Milk vs Sunflower Seeds:

• Oat Milk has 20.6 times more Vitamin A and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 1.8 times more Vitamin B2, 41.7 times more Vitamin B3, more Vitamin B6, 47.3 times more Vitamin B9, more Vitamin C and 351.7 times more Vitamin E than Oat Milk.
• Both Oat Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oat Milk vs Sunflower Seeds:

• Oat Milk has 1.6 times more Calcium, 5 times more Sodium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18 times more Copper, 7.5 times more Iron, 15.7 times more Magnesium, 3.9 times more Manganese, 10.7 times more Phosphorus, 13 times more Potassium, 12.3 times more Selenium and 10 times more Zinc than Oat Milk.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 10.9 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, more Omega 3, 76.8 times more Omega 6, 2.1 times more Carbohydrate, 26.2 times more Sugars, 5.7 times more Fiber and 10.9 times more Protein than Oat Milk.
• Both Oat Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.