Comparing Nutrients in 5 ounces Sunflower Seeds VS Linoleic Safflower Oil

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Linoleic Safflower Oil	0%	100%	0%

Macro Nutrients

	Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Energy	28.5% 828kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	622% 106g	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	0% 0g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Linoleic Safflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	322% 48.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.4% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Linoleic Safflower Oil	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0% 0g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Linoleic Salad or Cooking Safflower Oil.
• While Linoleic Salad or Cooking Safflower Oil contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Linoleic Salad or Cooking Safflower Oil have similar amounts of Vitamin E per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Linoleic Safflower Oil:

• Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Linoleic Salad or Cooking Safflower Oil.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Salad or Cooking Safflower Oil.
• While Linoleic Salad or Cooking Safflower Oil contains 1.5 times more Energy, 1.9 times more Fat, 1.4 times more Saturated Fat and 3.2 times more Omega 6 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Linoleic Salad or Cooking Safflower Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.