Comparing Nutrients in 1 kilogram Flaxseed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Energy	184% 5340kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	14258% 228g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	154% 200g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	36% 26g	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	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	% 25g	g per day for Men 19-50 years
Fiber	718% 273g	226% 86g	38g per day for Men 19-50 years
Protein	327% 183g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	568% 2270μg	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	6.67% 6mg	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	20.7% 3.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	255% 2550mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	2000% 18mg	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	716% 57.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	848% 19.5mg	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	917% 6420mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Flaxseed has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9, 2.3 times more Vitamin C and 113.5 times more Vitamin E than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Sunflower Seeds:

• Flaxseed has 3.3 times more Calcium, 1.2 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper and 2.1 times more Selenium than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 380.2 times more Omega 3, 1.4 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Omega 6 and 1.7 times more Sugars than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 kg.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.