Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Flaxseed

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Energy	93% 2685kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	101% 131g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 3.36g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 5.2g	g per day for Men 19-50 years
Fiber	127% 48g	326% 124g	38g per day for Men 19-50 years
Protein	162% 91g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	39.5% 395mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 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 and 117.2 times more Vitamin E than Flaxseed.
• While 1 lb of Flaxseed contains 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Flaxseed:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 1.2 times more Zinc than Flaxseed.
• While 1 lb of Flaxseed contains 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.
• Both Oil Roasted Sunflower Seeds and Flaxseed contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Fat, 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Flaxseed offer comparable quantities of Energy and Protein per one pound.