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Comparing Nutrients in 1 kilogram Sunflower SeedsVSSunflower Oil

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Sunflower Oil
0%
100%
0%
1 kg ▼

Macro Nutrients

Sunflower SeedsvsSunflower Oil
201%
Energy
305%
5840 kcalvs8840 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
531%
Fat
1031%
515 gvs1000 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
371%
Protein
0%
208 gvs0 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
154%
Carbohydrate
0%
200 gvs0 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
36%
Sugars
0%
26 gvs0 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
226%
Fiber
0%
86 gvs0 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
139%
Saturated Fat
322%
44.6 gvs103 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
37.5%
Omega 3
0%
0.6 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
1356%
Omega 6
3865%
231 gvs657 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
1.28%
Water
0%
47.3 gvs0 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Sunflower SeedsvsSunflower Oil
3.33%
Vitamin A
0%
30 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1233%
Thiamine
0%
15 mgvs0 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
273%
Vitamin B2
0%
3.55 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
521%
Vitamin B3
0%
83.4 mgvs0 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
1035%
Vitamin B6
0%
13.5 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15.6%
Vitamin C
0%
14 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
2345%
Vitamin E
2739%
352 mgvs411 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
45%
0 μgvs54 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
568%
Folate
0%
2270 μgvs0 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Sunflower SeedsvsSunflower Oil
78%
Calcium
0%
780 mgvs0 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
2000%
Copper
0%
18 mgvs0 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
656%
Iron
0%
52.5 mgvs0 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
774%
Magnesium
0%
3250 mgvs0 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
848%
Manganese
NA
19.5 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
943%
Phosphorus
0%
6600 mgvs0 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
190%
Potassium
0%
6450 mgvs0 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
964%
Selenium
0%
530 μgvs0 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
6%
Sodium
0%
90 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
455%
Zinc
0%
50 mgvs0 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Sunflower Oil:
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of vitamins per 1 kgBoth Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Sunflower Oil:
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of minerals per 1 kg

Comparison of macro-nutrients per 1 kilogram:
65% Linoleic Sunflower Oil contains 1.5 times more Energy, 1.9 times more Fat, 2.3 times more Saturated Fat and 2.9 times more Omega 6 than Dried Sunflower Seed Kernels.




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