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Comparing Nutrients in 100 calories FlaxseedVS Sunflower Seeds

Weight per 100 calories

Flaxseed
18.7g
Sunflower Seeds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Flaxseed or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Flaxseed
13%
67%
20%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.14%7.9g
Fat
9.1%8.8g
7.9 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.14%0.69g
Saturated Fat
2.4%0.76g
0.69 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
267%4.27g
Omega 3
0.64%0.01g
4.27 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
6.5%1.1g
Omega 6
23.2%3.95g
1.1 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
4.16%5.4g
Carbohydrate
2.63%3.42g
5.4 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.4%0.29g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.29 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
NA
≤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 .

Find Nuts and Seeds rich in Fructose
%0.075g
Glucose
NA
0.075 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.22g
Sucrose
%0.43g
0.22 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
13.5%5.1g
Fiber
3.88%1.47g
5.1 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.1%3.43g
Protein
6.35%3.56g
3.43 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
25.7%0.31mg
Vitamin B1
21%0.25mg
Thiamine
0.31 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
2.3%0.03mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.03 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.6%0.58mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.7%0.18mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.18 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.8%0.089mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.089 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
21%6.33μg
Vitamin B7
NA
Biotin
6.33 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.07%16.3μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
16.3 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.12%0.11mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0.11 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
0.39%0.058mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.058 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0.67%0.81μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.81 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.78%47.8mg
Calcium
1.34%13.4mg
47.8 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
25.4%0.23mg
Copper
34.2%0.31mg
0.23 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
13.4%1.07mg
Iron
11.2%0.9mg
1.07 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
17.5%73.4mg
Magnesium
13.3%55.7mg
73.4 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
20.2%0.46mg
Manganese
14.5%0.33mg
0.46 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
17%120mg
Phosphorus
16%113mg
120 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.48%152mg
Potassium
3.25%110mg
152 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
8.65%4.76μg
Selenium
16.5%9.08μg
4.76 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.37%5.6mg
Sodium
0.1%1.54mg
5.6 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
7.4%0.81mg
Zinc
7.8%0.86mg
0.81 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.035%1.3g
Water
0.022%0.81g
1.3 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Flaxseed vs Sunflower Seeds:
Comparing minerals per 100 calories for Flaxseed vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: