Comparing Nutrients in 300 calories Flaxseed VS Sunflower Seeds

Weight per 300 calories

• Flaxseed: 56.2g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Flaxseed or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	801% 13g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	1.86% 1.35g	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	NA	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	% 1.3g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	29% 117μg	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	0.37% 0.34mg	0.8% 0.72mg	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	1.16% 0.17mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	103% 0.92mg	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	40.2% 3.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	43.6% 1mg	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	51.5% 361mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Sunflower Seeds:

• Flaxseed has 1.2 times more Vitamin B1 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 103.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Sunflower Seeds:

• Flaxseed has 3.6 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 1.9 times more Selenium than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 415.8 times more Omega 3, 1.6 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.