Comparing Nutrients in 5 ounces Flaxseed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Flaxseed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 757kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	26.2% 34g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	5.34% 3.87g	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	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	194% 2.33mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	84% 336μg	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	0.94% 0.85mg	2.2% 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	2.93% 0.44mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	288% 2.6mg	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	102% 8.12mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	130% 3mg	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	130% 910mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Flaxseed has 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.3 times more Vitamin C and 84.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Flaxseed has 3.6 times more Calcium, 1.5 times more Iron, 3 times more Magnesium and 10 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 330.6 times more Omega 3 and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Flaxseed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.