Comparing Nutrients in 7 ounces Sunflower Oil VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Oil	0%	100%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.5% 1754kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	64% 20.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	767% 130g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	0% 0g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	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	0% 0mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	121% 1.57mg	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	0% 0μg	116% 464μg	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% 0mg	2.43% 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	543% 81.5mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	398% 3.58mg	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	0% 0mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	0% 0mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0% 0g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Oil vs Oil Roasted Sunflower Seeds:

• 65% Linoleic Sunflower Oil has 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin E per 7 oz.
• Both 65% Linoleic Sunflower Oil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Oil vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 7 ounces:

• 65% Linoleic Sunflower Oil has 1.5 times more Energy, 1.9 times more Fat, 1.5 times more Saturated Fat and 1.9 times more Omega 6 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.