Comparing Nutrients in 1 kilogram Sunflower Oil VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	305% 8840kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3865% 657g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	158% 206g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	303% 115g	38g per day for Men 19-50 years
Protein	0% 0g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	619% 8.05mg	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	0% 0μg	595% 2380μg	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	0% 0mg	15.6% 14mg	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	2739% 411mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2038% 18.3mg	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	0% 0mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 21mg	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	0% 0mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	482% 53mg	11mg per day for Men 19-50 years
Water	0% 0g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 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.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 1 kilogram:

• 65% Linoleic Sunflower Oil has 1.4 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat and 1.8 times more Omega 6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Omega 3, more Carbohydrate, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.