Comparing Nutrients in 7 ounces Flaxseed VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	36.5% 1060kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	143% 54g	27% 10.3g	38g per day for Men 19-50 years
Protein	65% 36.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	110% 441μg	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	1.32% 1.2mg	2.87% 2.58mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	50.6% 506mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	378% 3.4mg	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	142% 11.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	170% 3.9mg	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	182% 1274mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Flaxseed.
• Both Flaxseed as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Flaxseed vs Sunflower Seed Flour:

• 7 ounces of Flaxseed have 2.2 times more Calcium, 1.3 times more Manganese, 12.1 times more Potassium and 10 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Copper and 2.3 times more Selenium than Flaxseed.
• Both Flaxseed and Sunflower Seed Flour contain similar levels of Iron, Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed have 1.6 times more Energy, 26.2 times more Fat, 26.5 times more Saturated Fat, 11406.5 times more Omega 3, 6.8 times more Omega 6 and 5.3 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Protein than Flaxseed.
• Both Flaxseed and Sunflower Seed Flour offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3