Comparing Nutrients in 1 kilogram Sunflower Seeds VS Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sunflower Oil	0%	100%	0%

Macro Nutrients

	Sunflower Seeds	Sunflower Oil	Recommended Dietary Allowance
Energy	201% 5840kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	322% 103g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	3865% 657g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	0% 0g	130g per day for Men 19-50 years
Sugars	36% 26g	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	0% 0g	38g per day for Men 19-50 years
Protein	371% 208g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sunflower Oil	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	0% 0μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	2739% 411mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sunflower Oil	Recommended Dietary Allowance
Calcium	78% 780mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	0% 0mg	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	656% 52.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0% 0g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 65% Linoleic Sunflower Oil.
• While 65% Linoleic Sunflower Oil contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Vitamin E per 1 kg.
• Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Sunflower Oil:

• Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• While 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.
• Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.