Comparing Nutrients in 14 ounces Flaxseed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Energy	73% 2119kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	5659% 91g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	61% 79.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	% 9.92g	g per day for Men 19-50 years
Fiber	285% 108g	90% 34g	38g per day for Men 19-50 years
Protein	130% 72.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	544% 6.52mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	101% 1012mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	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	284% 22.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	364% 2548mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Flaxseed has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9, 2.3 times more Vitamin C and 113.5 times more Vitamin E than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs Sunflower Seeds:

• Flaxseed has 3.3 times more Calcium, 1.2 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper and 2.1 times more Selenium than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 380.2 times more Omega 3, 1.4 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Omega 6 and 1.7 times more Sugars than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.