Comparing Nutrients in 1 kilogram Flaxseed VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	184% 5340kcal	188% 5460kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	14258% 228g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	118% 153g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	37.7% 27.3g	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	% 4g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 27g	g per day for Men 19-50 years
Fiber	718% 273g	237% 90g	38g per day for Men 19-50 years
Protein	327% 183g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	255% 2550mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	2033% 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	716% 57.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	917% 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	917% 6420mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	4005% 60080mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed versus 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flaxseed vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 1 kilogram of Flaxseed has 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 84.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 1 kilogram of Flaxseed has 3.6 times more Calcium, 1.5 times more Iron and 3 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 200.3 times more Sodium than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 330.6 times more Omega 3, 1.9 times more Carbohydrate and 3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Energy, Fat and Protein per one kilogram.