Comparing Nutrients in 100 grams Fortified Instant Oats VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 362kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	3.6% 2.62g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 1g	% 2.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	85.8% 772μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.47% 1.04mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	103% 1.35mg	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	8% 32μg	56.8% 227μg	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	1.56% 1.4mg	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	3.4% 0.51mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 351mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	200% 1.8mg	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	309% 24.7mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	84.8% 1.95mg	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	60.4% 423mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fortified Instant Oats vs Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 257.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dry Plain Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Dry Plain Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fortified Instant Oats vs Sunflower Seeds:

• Dry Plain Fortified Instant Oats have 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.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 100 grams:

• Dry Plain Fortified Instant Oats have 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dry Plain Fortified Instant Oats and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 100 g.
• Both Dry Plain Fortified Instant Oats as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.