Comparing Nutrients in 1 pound Sunflower Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Flaxseed	13%	67%	20%

Macro Nutrients

	Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Energy	91% 2649kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	101% 131g	130g per day for Men 19-50 years
Sugars	16.4% 12g	9.7% 7.03g	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	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 5.2g	g per day for Men 19-50 years
Fiber	103% 39g	326% 124g	38g per day for Men 19-50 years
Protein	168% 94g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	99% 395μg	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	7.06% 6.35mg	3.02% 2.72mg	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	1064% 160mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	35.4% 354mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	615% 5.53mg	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	298% 24mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	489% 11.3mg	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	428% 2994mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.85% 31.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9, 2.3 times more Vitamin C and 113.5 times more Vitamin E than Flaxseed.
• While Flaxseed contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Flaxseed have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Flaxseed:

• Dried Sunflower Seed Kernels have 1.5 times more Copper and 2.1 times more Selenium than Flaxseed.
• While Flaxseed contains 3.3 times more Calcium, 1.3 times more Manganese, 1.3 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Flaxseed have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Fat, 1.2 times more Saturated Fat, 3.9 times more Omega 6 and 1.7 times more Sugars than Flaxseed.
• While Flaxseed contains 380.2 times more Omega 3, 1.4 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Flaxseed have similar amounts of Energy and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.