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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Sunflower Seeds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	40% 1159kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	4.8% 0.82g	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	18% 23g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.26% 0.91g	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	% 4.96g	% 0.58g	g per day for Men 19-50 years
Fiber	45% 17g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	44.3% 0.58mg	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	22% 87.3μg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	15.5% 155mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	14.6% 0.13mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	48% 1.1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.5% 167g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 502.4 times more Vitamin E than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 43.3 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 27.3 times more Copper, 12.5 times more Magnesium, 3.5 times more Manganese, 8.6 times more Phosphorus, 10.6 times more Potassium, 10.6 times more Selenium and 8.1 times more Zinc than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 5.4 times more Sodium and 17.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Prepared Fortified Instant Oats have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 8.6 times more Energy, 37.8 times more Fat, 19.7 times more Saturated Fat, 5 times more Omega 3, 56.1 times more Omega 6, 1.7 times more Carbohydrate, 5.7 times more Sugars, 5.1 times more Fiber and 8.8 times more Protein than Prepared Fortified Instant Oats.
• Both Dried Sunflower Seed Kernels as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.