Comparing Nutrients in 7 ounces Flaxseed Oil with sliced flaxseed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1742kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	37% 12g	32g per day for Men 19-50 years
Omega 3	6069% 97g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.6% 0.77g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	NA	60% 23g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	NA	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	404% 3.64mg	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	8.43% 0.67mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	182% 4.2mg	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	7.65% 53.6mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed Oil with sliced flaxseed versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed Oil with sliced flaxseed vs Toasted Sunflower Seeds:

• Both Flaxseed Oil with added sliced flaxseed and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Flaxseed Oil with sliced flaxseed vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 27.4 times more Copper, 20 times more Iron, 8.6 times more Magnesium, 15 times more Manganese, 42.9 times more Phosphorus, 15.8 times more Potassium and 17.1 times more Zinc than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 1.4 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat and 619.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Omega 6, 52.8 times more Carbohydrate and 46.5 times more Protein than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein