Comparing Nutrients in 1 pound Sunflower Oil VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Oil	0%	100%	0%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sunflower Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	138% 4010kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1753% 298g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	84% 109g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.4g	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	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	0% 0g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	1242% 186mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	922% 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	0% 0mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	416% 9.57mg	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	0% 0mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	218% 24mg	11mg per day for Men 19-50 years
Water	0% 0g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• 65% Linoleic Sunflower Oil has 1.6 times more Vitamin E and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both 65% Linoleic Sunflower Oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Oil vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 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 pound:

• 65% Linoleic Sunflower Oil has 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat and 2 times more Omega 6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.