Comparing Nutrients in 5 ounces Flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 757kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	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	31.5% 41g	25% 32.4g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	0% 0g	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	% 0.57g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 3.36g	g per day for Men 19-50 years
Fiber	102% 38.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	46.3% 26g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	194% 2.33mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	86.4% 1.12mg	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	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	0.94% 0.85mg	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	2.93% 0.44mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	102% 8.12mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	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	130% 910mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Flaxseed has 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 117.2 times more Vitamin E than Flaxseed.
• Both Flaxseed 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 Flaxseed vs Oil Roasted Sunflower Seeds:

• Flaxseed has 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.