Comparing Nutrients in 5 ounces Flaxseed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 757kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	46.3% 26g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Flaxseed versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Flaxseed have 5.1 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 7.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Flaxseed.
• Both Flaxseed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Flaxseed have 4.5 times more Calcium, 3 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper and 1.8 times more Phosphorus than Flaxseed.
• Both Flaxseed and Toasted Sunflower Seeds contain similar levels of Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flaxseed have 288.8 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.6 times more Saturated Fat and 6.3 times more Omega 6 than Flaxseed.
• Both Flaxseed and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per five ounces.