Comparing Nutrients in 500 calories Sunflower Seeds VS Linoleic Safflower Oil

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Linoleic Safflower Oil: 56.6g

Linoleic Salad or Cooking Safflower Oil has 1.5 times more energy per unit of mass than Dried Sunflower Seed Kernels, which is very high in comparison to other foods. Sunflower Seeds having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Linoleic Safflower Oil?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Linoleic Safflower Oil	0%	100%	0%

Macro Nutrients

	Recommended Dietary Allowance
	17.2%		2900kcal per day for Men 19-50 years
	45.4%		97g per day for Men 19-50 years
	31.8%		56g per day for Men 19-50 years
	13%		130g per day for Men 19-50 years
	3.1%		72.5g per day for Men 19-50 years
	19.4%		38g per day for Men 19-50 years
	0%		290mg per day for Men 19-50 years
	12%		32g per day for Men 19-50 years
	3.2%		1.6g per day for Men 19-50 years
	116%		17g per day for Men 19-50 years
	0.11%		3700g per day for Men 19-50 years

Vitamins

	Recommended Dietary Allowance
	0.29%		900μg per day for Men 19-50 years
	106%		1.2mg per day for Men 19-50 years
	23.4%		1.3mg per day for Men 19-50 years
	44.6%		16mg per day for Men 19-50 years
	88.6%		1.3mg per day for Men 19-50 years
	0%		2.4μg per day for Men 19-50 years
	1.33%		90mg per day for Men 19-50 years
	0%		600IU per day for Men 19-50 years
	201%		15mg per day for Men 19-50 years
	0%		120μg per day for Men 19-50 years
	48.6%		400μg per day for Men 19-50 years

Minerals

	Recommended Dietary Allowance
	6.68%		1000mg per day for Men 19-50 years
	171%		0.9mg per day for Men 19-50 years
	56%		8mg per day for Men 19-50 years
	66.3%		420mg per day for Men 19-50 years
	72.6%		2.3mg per day for Men 19-50 years
	80.7%		700mg per day for Men 19-50 years
	16.2%		3400mg per day for Men 19-50 years
	82.5%		55μg per day for Men 19-50 years
	0.51%		1500mg per day for Men 19-50 years
	39%		11mg per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Linoleic Safflower Oil:
Dried Sunflower Seed Kernels have 1.6 times more Vitamin E than Linoleic Salad or Cooking Safflower Oil.

Comparing minerals per 500 calories for Sunflower Seeds vs Linoleic Safflower Oil:
Both Dried Sunflower Seed Kernels and Linoleic Salad or Cooking Safflower Oil have similar amounts of minerals per 500 kcal

Comparison of macro-nutrients per 500 calories:
Linoleic Salad or Cooking Safflower Oil contains 1.3 times more Fat and 2.1 times more Omega 6 than Dried Sunflower Seed Kernels. Both Dried Sunflower Seed Kernels and Linoleic Salad or Cooking Safflower Oil have similar amounts of Energy and Saturated Fat per 500 kcal.