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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3983kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	463% 449g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	13871% 222g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	421% 71.6g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	NA	137% 52g	38g per day for Men 19-50 years
Protein	3% 1.68g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	924% 8.3mg	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	19.3% 1.54mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.12% 4.54g	3700g per day for Men 19-50 years

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

Both Flaxseed Oil with added sliced flaxseed and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 1 lb

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

• Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 27.4 times more Copper, 20 times more Iron, 8.6 times more Magnesium, 15 times more Manganese, 42.9 times more Phosphorus, 15.8 times more Potassium and 17.1 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 1 pound:

• Flaxseed Oil with added sliced flaxseed has 1.4 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat and 619.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Omega 6, 52.8 times more Carbohydrate and 46.5 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.