Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Sheanut Oil

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Sheanut Oil: 11.3g

Sheanut Oil has 1.5 times more energy per unit of mass than Oil Roasted Sunflower Seed Kernels, which is very high in comparison to other foods. Oil Roasted Sunflower Seeds having very high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Sheanut Oil?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sheanut Oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.12% 0.034g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	0% 0g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sheanut Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	0% 0mg	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	9.9% 39.5μg	0% 0μg	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	0.21% 0.19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sheanut Oil	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	NA	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	9.04% 0.72mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	NA	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	27.5% 192mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0% 0g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Sheanut Oil Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Sheanut Oil?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Sheanut Oil:

• 100 calories of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Sheanut Oil.
• 100 calories of Sheanut Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Sheanut Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Sheanut Oil:

• 100 calories of Oil Roasted Sunflower Seeds have more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Sheanut Oil.
• 100 calories of Sheanut Oil lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Sheanut Oil lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 10.4 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Sheanut Oil.
• While 100 kcal of Sheanut Oil contain 1.3 times more Fat, 4.4 times more Saturated Fat and 2.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sheanut Oil offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Sheanut Oil provide inadequate amounts of Carbohydrate, Fiber and Protein