Comparing Nutrients in 14 ounces Sunflower Seeds VS Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sunflower Oil	0%	100%	0%

Macro Nutrients

	Sunflower Seeds	Sunflower Oil	Recommended Dietary Allowance
Energy	80% 2318kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	128% 41g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1534% 261g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	0% 0g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	0% 0g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sunflower Oil	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	0% 0mg	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	225% 901μg	0% 0μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	1087% 163mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While 65% Linoleic Sunflower Oil contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Vitamin E per 14 oz.
• Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• While 65% Linoleic Sunflower Oil contains 1.5 times more Energy, 1.9 times more Fat, 2.3 times more Saturated Fat and 2.9 times more Omega 6 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.