Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Sunflower Seed Flour	Dry Quick Oats	Recommended Dietary Allowance
Energy	22.3% 647kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.96g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	27% 10.3g	52.7% 20g	38g per day for Men 19-50 years
Protein	170% 95g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	16% 63.5μg	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	2.87% 2.58mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dry Quick Oats	Recommended Dietary Allowance
Calcium	22.6% 226mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	94% 0.85mg	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	164% 13mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	195% 1367mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dry Quick Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Dry Quick Oats:

• 7 ounces of Sunflower Seed Flour have 6.9 times more Vitamin B1, 1.7 times more Vitamin B2, 6.5 times more Vitamin B3, 5.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 6.9 times more Vitamin B9 than Dry Quick Oats.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Dry Quick Oats:

• 7 ounces of Sunflower Seed Flour have 2.5 times more Calcium, 4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 1.8 times more Zinc than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 1.6 times more Manganese and 5.2 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 3.7 times more Protein than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 4 times more Fat, 8 times more Saturated Fat, 50 times more Omega 3, 2.5 times more Omega 6, 1.9 times more Carbohydrate and 1.9 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dry Quick Oats offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3