Comparing Nutrients in 500 calories Flaxseed VS Sunflower Seeds

Weight per 500 calories

• Flaxseed: 94g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	13% 17g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.1% 2.24g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	% 2.14g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	30.6% 17g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	105% 31.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.5μg	48.6% 194μg	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	0.62% 0.56mg	1.33% 1.2mg	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	1.94% 0.29mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 239mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	171% 1.54mg	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	67% 5.37mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	72.6% 1.67mg	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	86% 601mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.