Comparing Nutrients in 14 ounces Flaxseed VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	73% 2119kcal	74.7% 2167kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	5659% 91g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	15% 11g	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	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	% 1.6g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 10.7g	g per day for Men 19-50 years
Fiber	285% 108g	94% 35.7g	38g per day for Men 19-50 years
Protein	130% 72.6g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	101% 1012mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1590% 23845mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Flaxseed versus 14 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Flaxseed vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 14 ounces of Flaxseed have 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 14 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 84.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Flaxseed vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 14 ounces of Flaxseed have 3.6 times more Calcium, 1.5 times more Iron and 3 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 14 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 200.3 times more Sodium than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Manganese, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flaxseed have 330.6 times more Omega 3, 1.9 times more Carbohydrate and 3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 14 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Energy, Fat and Protein per 14 ounces.