Comparing Nutrients in 1 kilogram Flaxseed Oil with sliced flaxseed VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	303% 8780kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1021% 990g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	283% 90g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	30581% 489g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	928% 158g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	579% 7.53mg	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	NA	555% 2220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9% 90mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	1903% 17mg	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	42.5% 3.4mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	859% 19.8mg	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	38.6% 270mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1058% 582μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed Oil with sliced flaxseed versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flaxseed Oil with sliced flaxseed vs Sunflower Seed Flour:

• Both Flaxseed Oil with added sliced flaxseed and Partially Defatted Sunflower Seed Flour have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Flaxseed Oil with sliced flaxseed vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 12.7 times more Calcium, 25.6 times more Copper, 19.5 times more Iron, 23.1 times more Magnesium, 14 times more Manganese, 25.5 times more Phosphorus and 16 times more Zinc than Flaxseed Oil with added sliced flaxseed.
• 1 kilogram of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium
• Both Flaxseed Oil with added sliced flaxseed as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed Oil with sliced flaxseed has 2.7 times more Energy, 61.5 times more Fat, 65.6 times more Saturated Fat, 24465 times more Omega 3 and 18.2 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 91.9 times more Carbohydrate and 129.9 times more Protein than Flaxseed Oil with added sliced flaxseed.
• 1 kilogram of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3