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Comparing Nutrients in 7 ounces FlaxseedVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Flaxseed
13%
67%
20%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

36.5%1060kcal
Energy
40%1159kcal
1060 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
86.3%83.7g
Fat
105%102g
83.7 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22.7%7.27g
Saturated Fat
27.6%8.84g
7.27 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
2829%45.3g
Omega 3
7.44%0.12g
45.3 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69%11.7g
Omega 6
269%45.7g
11.7 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
44%57.3g
Carbohydrate
30.5%39.7g
57.3 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.24%3.08g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.08 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.79g
Glucose
NA
0.79 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.3g
Sucrose
%4.96g
2.3 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
143%54g
Fiber
45%17g
54 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
65%36.3g
Protein
73.6%41.2g
36.3 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
272%3.26mg
Vitamin B1
245%2.94mg
Thiamine
3.26 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
24.6%0.32mg
Vitamin B2
54%0.7mg
Riboflavin
0.32 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
38.2%6.1mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
6.1 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
39%1.95mg
Vitamin B5
45%2.24mg
Pantothenic acid
1.95 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
72.2%0.94mg
Vitamin B6
205%2.67mg
Pyridoxine
0.94 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
224%67μg
Vitamin B7
NA
Biotin
67 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
43%173μg
Vitamin B9
113%450μg
Folates and Folic Acid
173 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.32%1.2mg
Vitamin C
3.1%2.78mg
Ascorbic acid
1.2 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.62mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
0.62 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.1%8.53μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.53 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

50.6%506mg
Calcium
15.5%155mg
506 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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269%2.42mg
Copper
397%3.57mg
2.42 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
142%11.4mg
Iron
130%10.4mg
11.4 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
185%778mg
Magnesium
154%645mg
778 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
214%4.93mg
Manganese
168%3.87mg
4.93 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
182%1274mg
Phosphorus
187%1310mg
1274 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
47.5%1613mg
Potassium
37.6%1280mg
1613 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
92%50.4μg
Selenium
191%105μg
50.4 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.97%59.5mg
Sodium
1.2%18mg
59.5 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
78.3%8.6mg
Zinc
90%9.92mg
8.6 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.37%14g
Water
0.25%9.4g
14 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Flaxseed vs Sunflower Seeds:
Comparing minerals per 7 ounces for Flaxseed vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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