Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels with Salt VS Flaxseed

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels with Salt: 51.5g
• Flaxseed: 56.2g

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

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels with Salt or Flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.2% 0.87g	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	% 0.015g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.65g	g per day for Men 19-50 years
Fiber	12.2% 4.64g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels 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	4.55% 0.055mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6.96% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	63.3% 19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	12.2% 49μg	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	0.8% 0.72mg	0.37% 0.34mg	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	89.7% 13.5mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	3.6% 36mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	76% 0.69mg	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	24.5% 1.96mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	60.6% 1.4mg	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	85% 595mg	51.5% 361mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	22.5% 338mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.11% 3.9g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels With Salt VS Flaxseed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels with Salt or Flaxseed?

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels with Salt vs Flaxseed:

• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 77.2 times more Vitamin E than Flaxseed.
• While 300 kcal of Flaxseed contain 16.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels with Salt.
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin B1
• 300 calories of Flaxseed have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels with Salt vs Flaxseed:

• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have 1.4 times more Copper, 1.7 times more Phosphorus, 2.9 times more Selenium and 20 times more Sodium than Flaxseed.
• While 300 kcal of Flaxseed contain 4 times more Calcium, 1.6 times more Iron, 3.3 times more Magnesium and 1.3 times more Manganese than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Flaxseed contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have 1.3 times more Saturated Fat and 5.1 times more Omega 6 than Flaxseed.
• While 300 kcal of Flaxseed contain 360.3 times more Omega 3, 1.3 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Flaxseed offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3