Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Energy	85.4% 2477kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	53.4% 69.4g	101% 131g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	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	% 0.14g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 5.2g	g per day for Men 19-50 years
Fiber	107% 41g	326% 124g	38g per day for Men 19-50 years
Protein	157% 87.7g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	31.8% 318mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	1817% 27252mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 1 lb of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Flaxseed:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 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 and 84.2 times more Vitamin E than Flaxseed.
• While 1 lb of Flaxseed contains 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Flaxseed:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium, 200.3 times more Sodium and 1.2 times more Zinc than Flaxseed.
• While 1 lb of Flaxseed contains 3.6 times more Calcium, 1.5 times more Iron and 3 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Flaxseed contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains 330.6 times more Omega 3, 1.9 times more Carbohydrate and 3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Flaxseed offer comparable quantities of Energy, Fat and Protein per one pound.