Comparing Nutrients in 5 ounces Sunflower Oil VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Oil	0%	100%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43.2% 1253kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	548% 93g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0% 0g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	86.4% 1.12mg	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	0% 0μg	83% 332μg	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% 0mg	1.73% 1.56mg	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	388% 58.2mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	284% 2.56mg	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	0% 0mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	0% 0mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0% 0g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Oil vs Oil Roasted Sunflower Seeds:

• 65% Linoleic Sunflower Oil has 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin E per 5 oz.
• Both 65% Linoleic Sunflower Oil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Oil vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 5 ounces:

• 65% Linoleic Sunflower Oil has 1.5 times more Energy, 1.9 times more Fat, 1.5 times more Saturated Fat and 1.9 times more Omega 6 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.