Comparing Nutrients in 7 ounces Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Energy	37.4% 1084kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	4.24% 3.08g	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	% 0.06g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 2.3g	g per day for Men 19-50 years
Fiber	47% 18g	143% 54g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	43% 173μg	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	3.1% 2.78mg	1.32% 1.2mg	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	345% 51.8mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	14% 139mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	269% 2.42mg	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	94% 7.54mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	214% 4.93mg	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	327% 2292mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	795% 11923mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Flaxseed per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 7 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Flaxseed:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 84.2 times more Vitamin E than Flaxseed.
• While 7 oz of Flaxseed contain 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Flaxseed:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium, 200.3 times more Sodium and 1.2 times more Zinc than Flaxseed.
• While 7 oz of Flaxseed contain 3.6 times more Calcium, 1.5 times more Iron and 3 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Flaxseed contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• While 7 oz of Flaxseed contain 330.6 times more Omega 3, 1.9 times more Carbohydrate and 3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Flaxseed offer comparable quantities of Energy, Fat and Protein per seven ounces.