Comparing Nutrients in 1 pound Flaxseed Oil with sliced flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3983kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	463% 449g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	100% 32g	32g per day for Men 19-50 years
Omega 3	13871% 222g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	421% 71.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.36% 1.77g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	3% 1.68g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	NA	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.22mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	909% 8.2mg	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	19.3% 1.54mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	410% 9.43mg	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	17.5% 122mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Flaxseed Oil with sliced flaxseed vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 51.2 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.

Comparing minerals per 1 pound for Flaxseed Oil with sliced flaxseed vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 9.7 times more Calcium, 26.9 times more Copper, 12.6 times more Iron, 8.5 times more Magnesium, 14.8 times more Manganese, 42.2 times more Phosphorus, 15.6 times more Potassium and 16.8 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 1 pound:

• Flaxseed Oil with added sliced flaxseed has 1.5 times more Energy, 1.9 times more Fat, 1.3 times more Saturated Fat and 604.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Omega 6, 58.7 times more Carbohydrate and 54.2 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.