Comparing Nutrients in 100 grams Cold Pressed Flaxseed Oil VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cold Pressed Flaxseed Oil	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cold Pressed Flaxseed Oil	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 884kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.98g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3336% 53.4g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	84.3% 14.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0% 0g	3.6% 2.62g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	0% 0g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	0.2% 0.11g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cold Pressed Flaxseed Oil	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.35mg	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	0% 0μg	56.8% 227μg	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% 0mg	1.56% 1.4mg	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	3.13% 0.47mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.75% 9.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cold Pressed Flaxseed Oil	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.1% 1mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	200% 1.8mg	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	0% 0mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	84.8% 1.95mg	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	0.14% 1mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.003% 0.12g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cold Pressed Flaxseed Oil vs Sunflower Seeds:

• Cold Pressed Flaxseed Oil has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and 74.8 times more Vitamin E than Cold Pressed Flaxseed Oil.
• Both Cold Pressed Flaxseed Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cold Pressed Flaxseed Oil vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 78 times more Calcium, more Copper, more Iron, more Magnesium, more Manganese, 660 times more Phosphorus, more Potassium, more Selenium and 71.4 times more Zinc than Cold Pressed Flaxseed Oil.

Comparison of macro-nutrients per 100 grams:

• Cold Pressed Flaxseed Oil has 1.5 times more Energy, 1.9 times more Fat, 2 times more Saturated Fat and 889.5 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and 188.9 times more Protein than Cold Pressed Flaxseed Oil.
• Both Cold Pressed Flaxseed Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.