Comparing Nutrients in 7 ounces Sunflower Seeds VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	40% 1159kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	8.35% 2.67g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	106% 138g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 2g	g per day for Men 19-50 years
Fiber	45% 17g	52.2% 20g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	12.2% 0.16mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	15.5% 155mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	79.4% 0.71mg	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	130% 10.4mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	292% 6.7mg	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	187% 1310mg	120% 839mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	83.7% 46μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	45.3% 5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 8.1 times more Vitamin B3, 16.8 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 257.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Plain Fortified Instant Oats have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 5 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 2 times more Zinc than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 4.5 times more Calcium, 4.7 times more Iron, 1.7 times more Manganese and 24.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 7.5 times more Fat, 3.3 times more Saturated Fat, 9.4 times more Omega 6, 1.7 times more Sugars and 1.7 times more Protein than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Plain Fortified Instant Oats have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.