Comparing Nutrients in 7 ounces Flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.5% 1060kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	44% 14g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	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	0% 0g	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	% 0.79g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 4.7g	g per day for Men 19-50 years
Fiber	143% 54g	55.4% 21g	38g per day for Men 19-50 years
Protein	65% 36.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	272% 3.26mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	121% 1.57mg	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	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	1.32% 1.2mg	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	4.1% 0.62mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.6% 506mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	142% 11.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	182% 1274mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Flaxseed has 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 117.2 times more Vitamin E than Flaxseed.
• Both Flaxseed 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 Flaxseed vs Oil Roasted Sunflower Seeds:

• Flaxseed has 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.