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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	86.3% 345μg	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	2.65% 2.4mg	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	691% 104mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	27.8% 278mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	538% 4.84mg	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	189% 15mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	428% 9.85mg	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	655% 4584mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	1590% 23845mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.75% 27.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 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.
• While 14 oz of Flaxseed contain 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium, 200.3 times more Sodium and 1.2 times more Zinc than Flaxseed.
• While 14 oz of Flaxseed contain 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.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Flaxseed contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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