Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Flaxseed

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• 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 - Toasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	15% 8.34g	18.3% 10.3g	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	13% 0.16mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	6.96% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	NA	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	51.5% 361mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.11% 3.9g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Flaxseed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Flaxseed?

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

• 300 calories of Toasted Sunflower Seeds have 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Flaxseed.
• While 300 kcal of Flaxseed contain 5.9 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Flaxseed provide similar amounts of Vitamin B3 per 300 calories.
• 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 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Flaxseed:

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Copper and 1.6 times more Phosphorus than Flaxseed.
• While 300 kcal of Flaxseed contain 5.2 times more Calcium, 3.5 times more Magnesium, 1.4 times more Manganese and 1.9 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Flaxseed contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 1.4 times more Saturated Fat and 5.5 times more Omega 6 than Flaxseed.
• While 300 kcal of Flaxseed contain 334.7 times more Omega 3, 1.6 times more Carbohydrate and 2.8 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Flaxseed offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3