Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Linoleic Safflower Oil

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Linoleic Safflower Oil: 34g

Linoleic Salad or Cooking Safflower Oil has 1.5 times more energy per unit of mass than Dry Roasted Sunflower Seed Kernels no Salt, which is very high in comparison to other foods. Roasted Sunflower Seeds having very high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Linoleic Safflower Oil?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Linoleic Safflower Oil	0%	100%	0%

Macro Nutrients

	Roasted Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.58% 2.1g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	149% 25.3g	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	0% 0g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Linoleic Safflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	0% 0μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	77% 11.6mg	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

	Roasted Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Calcium	3.6% 36mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Linoleic Safflower Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Linoleic Salad or Cooking Safflower Oil.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Linoleic Salad or Cooking Safflower Oil have similar amounts of Vitamin E per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Linoleic Safflower Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Linoleic Salad or Cooking Safflower Oil.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, more Carbohydrate, more Fiber and more Protein than Linoleic Salad or Cooking Safflower Oil.
• While Linoleic Salad or Cooking Safflower Oil contains 1.3 times more Fat and 1.5 times more Omega 6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Linoleic Salad or Cooking Safflower Oil have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.