Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Flaxseed	13%	67%	20%

Macro Nutrients

	Toasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Energy	97% 2808kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 5.2g	g per day for Men 19-50 years
Fiber	137% 52g	326% 124g	38g per day for Men 19-50 years
Protein	139% 78g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	26% 259mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Flaxseed:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 7.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Flaxseed.
• While 1 lb of Flaxseed contains 5.1 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no 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 Toasted Sunflower Seeds vs Flaxseed:

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Copper, 1.8 times more Phosphorus and 1.2 times more Zinc than Flaxseed.
• While 1 lb of Flaxseed contains 4.5 times more Calcium, 3 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Flaxseed contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Fat, 1.6 times more Saturated Fat and 6.3 times more Omega 6 than Flaxseed.
• While 1 lb of Flaxseed contains 288.8 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Flaxseed offer comparable quantities of Energy and Protein per one pound.