Comparing Nutrients in 5 ounces Sunflower Seeds VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Sunflower Seeds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	28.5% 828kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	82% 107g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	24% 17.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	62% 23.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	3.27% 0.043mg	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	80.4% 322μg	2.13% 8.5μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	11% 111mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	14% 0.13mg	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	93% 7.44mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	11% 0.26mg	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	134% 936mg	93% 652mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Organic FLAX PLUS flakes:

• Dried Sunflower Seed Kernels have 11.4 times more Vitamin B1, 35.5 times more Vitamin B2, 37.9 times more Vitamin B3, 16.1 times more Vitamin B5, 44.8 times more Vitamin B6, 37.8 times more Vitamin B9, more Vitamin C and 27.7 times more Vitamin E than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Organic FLAX PLUS flakes:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 20 times more Copper, 11.6 times more Magnesium, 10.8 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 29.4 times more Selenium and 16.1 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 50.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 9.4 times more Fat, 7.2 times more Saturated Fat, 15.3 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 25.1 times more Omega 3, 3.8 times more Carbohydrate, 4.7 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.