Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Linoleic Safflower Oil

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Linoleic Safflower Oil	0%	100%	0%

Macro Nutrients

	Toasted Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Energy	84.7% 2457kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	1742% 296g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	0% 0g	38g per day for Men 19-50 years
Protein	122% 68.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	902% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Calcium	22.6% 226mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0% 0g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Linoleic Salad or Cooking Safflower Oil.
• Both Toasted Sunflower Seed Kernels no Salt as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Linoleic Safflower Oil:

• Toasted Sunflower Seed Kernels no Salt have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Linoleic Salad or Cooking Safflower Oil.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have more Omega 3, more Carbohydrate, more Fiber and more Protein than Linoleic Salad or Cooking Safflower Oil.
• While Linoleic Salad or Cooking Safflower Oil contains 1.4 times more Energy, 1.8 times more Fat and 2 times more Omega 6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Linoleic Salad or Cooking Safflower Oil have similar amounts of Saturated Fat per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.