Comparing Nutrients in 1 kilogram Flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	184% 5340kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	14258% 228g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	176% 229g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 23.7g	g per day for Men 19-50 years
Fiber	718% 273g	279% 106g	38g per day for Men 19-50 years
Protein	327% 183g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oil Roasted 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	1370% 16.4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	255% 2550mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Flaxseed has 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 117.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Flaxseed has 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.