Comparing Nutrients in 100 grams Industrial Canola Oil for salads, woks and light frying VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil for salads, woks and light frying	0%	100%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Industrial Canola Oil for salads, woks and light frying	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 884kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.76g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	477% 7.64g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	110% 18.8g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	4.3% 3.1g	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	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.6g	38g per day for Men 19-50 years
Protein	0% 0g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil for salads, woks and light frying	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	0% 0mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	116% 17.5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil for salads, woks and light frying	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	90% 2.08mg	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% 0mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0% 0g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Industrial Canola Oil for salads, woks and light frying vs Oil Roasted Sunflower Seeds:

• Industrial Canola Oil for salads, woks and light frying have 23 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2.1 times more Vitamin E than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Industrial Canola Oil for salads, woks and light frying vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Industrial Canola Oil for salads, woks and light frying.

Comparison of macro-nutrients per 100 grams:

• Industrial Canola Oil for salads, woks and light frying have 1.5 times more Energy, 1.9 times more Fat and 94.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 100 g.
• Both Industrial Canola Oil for salads, woks and light frying as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.