Comparing Nutrients in 1 pound Flaxseed VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Flaxseed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83.5% 2422kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6467% 103g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	84% 109g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	132% 50.3g	38g per day for Men 19-50 years
Protein	148% 83g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	621% 7.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	116% 1157mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	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	325% 26mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	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	416% 2912mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Flaxseed has 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Flaxseed 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 Flaxseed vs Roasted Sunflower Seeds:

• Flaxseed has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

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