Comparing Nutrients in 1 pound Flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83.5% 2422kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	6467% 103g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	80% 104g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	0% 0g	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	% 1.8g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 10.8g	g per day for Men 19-50 years
Fiber	326% 124g	127% 48g	38g per day for Men 19-50 years
Protein	148% 83g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	621% 7.46mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	116% 1157mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	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	325% 26mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	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	416% 2912mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.19% 7g	3700g per day for Men 19-50 years

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

• Flaxseed has 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 117.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Flaxseed has 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.