Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Energy	81% 2350kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	88% 115g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 4.56g	g per day for Men 19-50 years
Fiber	111% 42g	285% 108g	38g per day for Men 19-50 years
Protein	142% 79.6g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	34.5% 345mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Flaxseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 117.2 times more Vitamin E than Flaxseed.
• While 14 oz of Flaxseed contain 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Flaxseed:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 1.2 times more Zinc than Flaxseed.
• While 14 oz of Flaxseed contain 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Flaxseed contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Fat, 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• While 14 oz of Flaxseed contain 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Flaxseed offer comparable quantities of Energy and Protein per 14 ounces.