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Comparing Nutrients in 1 pound Sunflower SeedsVSSunflower Oil

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Sunflower Oil
0%
100%
0%
1 lb ▼

Macro Nutrients

Sunflower SeedsvsSunflower Oil
91%
Energy
138%
2649 kcalvs4010 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
241%
Fat
468%
233 gvs454 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
168%
Protein
0%
94 gvs0 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
69.8%
Carbohydrate
0%
91 gvs0 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
16.4%
Sugars
0%
12 gvs0 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
103%
Fiber
0%
39 gvs0 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
63%
Saturated Fat
146%
20.2 gvs46.7 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
17%
Omega 3
0%
0.27 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
615%
Omega 6
1753%
105 gvs298 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.58%
Water
0%
21.5 gvs0 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Sunflower SeedsvsSunflower Oil
1.5%
Vitamin A
0%
13.6 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
559%
Thiamine
0%
6.7 mgvs0 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
124%
Vitamin B2
0%
1.6 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
236%
Vitamin B3
0%
38 mgvs0 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
469%
Vitamin B6
0%
6.1 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
7.06%
Vitamin C
0%
6.35 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
1064%
Vitamin E
1242%
160 mgvs186 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
20.4%
0 μgvs24.5 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
257%
Folate
0%
1030 μgvs0 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Sunflower SeedsvsSunflower Oil
35.4%
Calcium
0%
354 mgvs0 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
907%
Copper
0%
8.16 mgvs0 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
298%
Iron
0%
24 mgvs0 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
351%
Magnesium
0%
1474 mgvs0 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
385%
Manganese
NA
8.85 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
428%
Phosphorus
0%
2994 mgvs0 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
86%
Potassium
0%
2926 mgvs0 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
437%
Selenium
0%
240 μgvs0 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.72%
Sodium
0%
41 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
206%
Zinc
0%
22.7 mgvs0 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Sunflower Oil:
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of vitamins per 1 lbBoth Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Sunflower Oil:
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of minerals per 1 lb

Comparison of macro-nutrients per 1 pound:
65% Linoleic Sunflower Oil contains 1.5 times more Energy, 1.9 times more Fat, 2.3 times more Saturated Fat and 2.9 times more Omega 6 than Dried Sunflower Seed Kernels.




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