Comparing Nutrients in 300 calories Oat FlourVS Sunflower Seeds

Weight per 300 calories

Oat Flour

74.3g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Partially Debranned Oat Flour, which is very high in comparison to other foods. Oat Flour having very high energy density.

Which food has more nutrients per 300 calories - Oat Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Oat Flourvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7%6.77g

Fat

27.3%26.4g

6.77 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.73%1.2g

Saturated Fat

7.15%2.3g

1.2 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.73%0.11g

Omega 3

1.93%0.031g

0.11 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.37g

Omega 6

69.7%12g

2.37 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.5%48.8g

Carbohydrate

7.9%10.3g

48.8 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.82%0.59g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.59 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.074g

Glucose

0.074 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.37g

Sucrose

%1.3g

0.37 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.7%4.83g

Fiber

11.6%4.4g

4.83 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g

Protein

19%10.7g

11 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oat Flourvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.51mg

Vitamin B1

63.4%0.76mg

Thiamine

0.51 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.14%0.093mg

Vitamin B2

14%0.18mg

Riboflavin

0.093 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.84%1.1mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3%0.15mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.15 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.14%0.093mg

Vitamin B6

53%0.69mg

Pyridoxine

0.093 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.94%23.8μg

Vitamin B9

29%117μg

Folates and Folic Acid

23.8 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.47%0.52mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.52 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.38 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oat Flourvs Sunflower Seeds

4.1%41mg

Calcium

4%40mg

41 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.32mg

Copper

103%0.92mg

0.32 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37%2.97mg

Iron

33.7%2.7mg

2.97 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg

Magnesium

39.8%167mg

107 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg

Manganese

43.6%1mg

3 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48%336mg

Phosphorus

48.4%339mg

336 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.1%275mg

Potassium

9.75%331mg

275 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46%25.2μg

Selenium

49.5%27.2μg

25.2 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.94%14mg

Sodium

0.31%4.62mg

14 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.6%2.38mg

Zinc

23.3%2.57mg

2.38 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.35g

Water

0.066%2.43g

6.35 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oat Flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 34.8 times more Vitamin E than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Flour vs Sunflower Seeds:

Partially Debranned Oat Flour has 3 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Copper and 1.6 times more Magnesium than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Partially Debranned Oat Flour has 3.5 times more Omega 3 and 4.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 1.9 times more Saturated Fat and 5 times more Omega 6 than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Partially Debranned Oat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oat FlourVS Dry Rice NoodlesSunflower SeedsVS Dry Rice NoodlesOat FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Oat FlourVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: