Comparing Nutrients in 100 grams Sunflower Oil VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Oil	0%	100%	0%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 884kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	386% 65.7g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Oil	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	62% 0.81mg	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	59.5% 238μg	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	274% 41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0% 0g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Oil vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 100 grams:

• 65% Linoleic Sunflower Oil has 1.4 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat and 1.8 times more Omega 6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Omega 3, more Carbohydrate, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
• Both 65% Linoleic Sunflower Oil as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.