Comparing Nutrients in 14 ounces Sunflower Oil VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Oil	0%	100%	0%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3509kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1534% 261g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	63% 81.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	120% 45.6g	38g per day for Men 19-50 years
Protein	0% 0g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	Toasted 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	0% 0mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	246% 3.2mg	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	236% 945μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1087% 163mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	191% 21mg	11mg per day for Men 19-50 years
Water	0% 0g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 14 ounces:

• 65% Linoleic Sunflower Oil has 1.4 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat and 1.8 times more Omega 6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Omega 3, more Carbohydrate, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.