Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Energy	201% 5820kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	222% 289g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	21.4% 15.5g	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	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	292% 111g	718% 273g	38g per day for Men 19-50 years
Protein	345% 193g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	218% 870μg	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	6.67% 6mg	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	1740% 261mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	70% 700mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1356% 12mg	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	475% 38mg	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1079% 25mg	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	1650% 11550mg	917% 6420mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.9% 69.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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, 2.3 times more Vitamin C and 84.2 times more Vitamin E than Flaxseed.
• While Flaxseed contains 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Flaxseed:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 1.2 times more Zinc than Flaxseed.
• While Flaxseed contains 3.6 times more Calcium, 1.5 times more Iron, 3 times more Magnesium and 10 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Flaxseed have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• While Flaxseed contains 330.6 times more Omega 3 and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Flaxseed have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.