Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Flaxseed Oil with sliced flaxseed

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Flaxseed Oil with sliced flaxseed: 11.4g

Flaxseed Oil with added sliced flaxseed has 1.5 times more energy per unit of mass than Oil Roasted Sunflower Seed Kernels, which is very high in comparison to other foods. Oil Roasted Sunflower Seeds having very high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Flaxseed Oil with sliced flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	348% 5.57g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	0.034% 0.044g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	NA	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% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	6.05% 3.4g	0.075% 0.042g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	NA	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	9.9% 39.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.1% 1.03mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	0.85% 0.008mg	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	9.04% 0.72mg	0.48% 0.039mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	0.41% 1.7mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	0.7% 0.016mg	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	27.5% 192mg	0.44% 3.08mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	0.1% 3.53mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.046% 0.68mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.32% 0.035mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0% 0.018g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Flaxseed Oil With Sliced Flaxseed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Flaxseed Oil with sliced flaxseed?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Flaxseed Oil with sliced flaxseed:

• 100 calories of Oil Roasted Sunflower Seeds have 75.9 times more Vitamin E than Flaxseed Oil with sliced flaxseed.
• 100 calories of Flaxseed Oil with sliced flaxseed have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Flaxseed Oil with sliced flaxseed:

• 100 calories of Oil Roasted Sunflower Seeds have 39.9 times more Copper, 18.7 times more Iron, 12.6 times more Magnesium, 21.9 times more Manganese, 62.6 times more Phosphorus, 23.1 times more Potassium and 24.9 times more Zinc than Flaxseed Oil with sliced flaxseed.
• 100 calories of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Flaxseed Oil with added sliced flaxseed lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 3.2 times more Omega 6, 87 times more Carbohydrate and 80.4 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 100 kcal of Flaxseed Oil with added sliced flaxseed contain 1.3 times more Fat and 407.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Flaxseed Oil with sliced flaxseed offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein