Comparing Nutrients in 14 ounces Industrial Canola Oil for salads, woks and light frying VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil for salads, woks and light frying	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Industrial Canola Oil for salads, woks and light frying	Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3509kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1894% 30.3g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	438% 74.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	0% 0g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil for salads, woks and light frying	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	411% 5.34mg	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	0% 0μg	225% 901μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	462% 69.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil for salads, woks and light frying	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	794% 7.14mg	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	0% 0mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	336% 7.74mg	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	0% 0mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	180% 20mg	11mg per day for Men 19-50 years
Water	0% 0g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Industrial Canola Oil for salads, woks and light frying vs Sunflower Seeds:

• Industrial Canola Oil for salads, woks and light frying have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Industrial Canola Oil for salads, woks and light frying vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Industrial Canola Oil for salads, woks and light frying.

Comparison of macro-nutrients per 14 ounces:

• Industrial Canola Oil for salads, woks and light frying have 1.5 times more Energy, 1.9 times more Fat, 1.7 times more Saturated Fat and 127.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying and Dried Sunflower Seed Kernels have similar amounts of Omega 6 per 14 oz.
• Both Industrial Canola Oil for salads, woks and light frying as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.