Comparing Nutrients in 1 kilogram Flaxseed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	184% 5340kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	14258% 228g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	158% 206g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	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	NA	g per day for Men 19-50 years
Fiber	718% 273g	303% 115g	38g per day for Men 19-50 years
Protein	327% 183g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	1370% 16.4mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	619% 8.05mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	255% 2550mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	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	716% 57.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	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	917% 6420mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Flaxseed has 5.1 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 7.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Flaxseed.
• Both Flaxseed as well as Toasted Sunflower Seed Kernels no 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 Toasted Sunflower Seeds:

• 1 kilogram of Flaxseed has 4.5 times more Calcium, 3 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Copper and 1.8 times more Phosphorus than Flaxseed.
• Both Flaxseed and Toasted Sunflower Seeds contain similar levels of Iron, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 288.8 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Fat, 1.6 times more Saturated Fat and 6.3 times more Omega 6 than Flaxseed.
• Both Flaxseed and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per one kilogram.