Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Sunflower OilVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sunflower Oil
0%
100%
0%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

43.2%1253kcal
Energy
28.4%825kcal
1253 kcalvs825 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
146%142g
Fat
72.8%70.6g
142 gvs70.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
45.6%14.6g
Saturated Fat
23%7.4g
14.6 gvs7.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
0%0g
Omega 3
6.1%0.098g
0 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3
548%93g
Omega 6
273%46.5g
93 gvs46.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Oils and Fats rich in Cholesterol
0%0g
Carbohydrate
26.2%34g
0 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
0%0g
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs3.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
0%0g
Fiber
41.4%15.7g
0 gvs15.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0%0g
Protein
49%27.4g
0 gvs27.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
12.5%0.15mg
Thiamine
0 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
0%0mg
Vitamin B2
27%0.35mg
Riboflavin
0 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
0%0mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
0 mgvs10 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
200%9.98mg
Pantothenic acid
0 mgvs9.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7
0%0μg
Vitamin B9
84%336μg
Folates and Folic Acid
0 μgvs336 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
2.2%2mg
Ascorbic acid
0 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D
388%58.2mg
Vitamin E
247%37mg
Tocopherols and Tocotrienols
58.2 mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
6.38%7.65μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
7.65 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin K

Minerals

0%0mg
Calcium
9.92%99mg
0 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium
0%0mg
Copper
288%2.6mg
0 mgvs2.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride
0%0mg
Iron
67.3%5.4mg
0 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
0%0mg
Magnesium
43.5%183mg
0 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
130%3mg
NA mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
234%1637mg
0 mgvs1637 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
0%0mg
Potassium
35.4%1205mg
0 mgvs1205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
0%0μg
Selenium
204%112μg
0 μgvs112 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
0%0mg
Sodium
0.28%4.25mg
0 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
0%0mg
Zinc
68%7.5mg
0 mgvs7.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
0%0g
Water
0.046%1.7g
0 gvs1.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water
Lets compare vitamin content per 5 ounces of Sunflower Oil vs Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Sunflower Oil vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: