Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Flaxseed Oil with sliced flaxseed

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Flaxseed Oil with sliced flaxseed: 34.2g

Flaxseed Oil with added sliced flaxseed has 1.5 times more energy per unit of mass than Oil Roasted Sunflower Seed Kernels, which is very high in comparison to other foods. Oil Roasted Sunflower Seeds having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Flaxseed Oil with sliced flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1045% 16.7g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	0.1% 0.13g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	NA	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	NA	38g per day for Men 19-50 years
Protein	18% 10g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	NA	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	29.6% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	NA	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	123% 18.4mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.31% 3.08mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	2.54% 0.023mg	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	27% 2.17mg	1.45% 0.12mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	1.22% 5.13mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	2.1% 0.048mg	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	82.5% 577mg	1.3% 9.23mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0.31% 10.6mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.14% 2.05mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.001% 0.055g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Flaxseed Oil With Sliced Flaxseed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Flaxseed Oil with sliced flaxseed?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Flaxseed Oil with sliced flaxseed:

• 300 calories of Oil Roasted Sunflower Seeds have 75.9 times more Vitamin E than Flaxseed Oil with sliced flaxseed.
• 300 calories of Flaxseed Oil with sliced flaxseed have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Flaxseed Oil with sliced flaxseed:

• 300 calories of Oil Roasted Sunflower Seeds have 39.9 times more Copper, 18.7 times more Iron, 12.6 times more Magnesium, 21.9 times more Manganese, 62.6 times more Phosphorus, 23.1 times more Potassium and 24.9 times more Zinc than Flaxseed Oil with sliced flaxseed.
• 300 calories of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Flaxseed Oil with added sliced flaxseed lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.2 times more Omega 6, 87 times more Carbohydrate and 80.4 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 300 kcal of Flaxseed Oil with added sliced flaxseed contain 1.3 times more Fat and 407.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Flaxseed Oil with sliced flaxseed offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein