Comparing Nutrients in 14 ounces Organic FLAX PLUS flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Organic FLAX PLUS flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1389kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	373% 5.97g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	70% 91g	130g per day for Men 19-50 years
Sugars	67% 48.6g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	173% 66g	111% 42g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	242% 3.14mg	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	5.95% 24μg	232% 929μg	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	4.85% 4.37mg	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	33.6% 5.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	796% 7.16mg	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	292% 23.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	359% 8.26mg	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	261% 1826mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	58.5% 1988mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	121% 1818mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Organic FLAX PLUS flakes vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 28 times more Vitamin B2, 18.8 times more Vitamin B3, 99.1 times more Vitamin B5, 26.4 times more Vitamin B6, 39 times more Vitamin B9, more Vitamin C, 28.6 times more Vitamin E and 10.3 times more Vitamin K than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Organic FLAX PLUS flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Iron and 152.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 20 times more Copper, 4.5 times more Magnesium, 11.6 times more Manganese, 2.5 times more Phosphorus, 43.4 times more Selenium and 16.8 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 18.6 times more Omega 3, 3.3 times more Carbohydrate, 3.9 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 9.4 times more Fat, 11.4 times more Saturated Fat, 22.8 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.