Comparing Nutrients in 100 grams Flaxseed VS Dry Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%

Macro Nutrients

	Flaxseed	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	18.4% 534kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1426% 23g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.2% 29g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	3.77% 2.73g	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	% 0.4g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 2.7g	g per day for Men 19-50 years
Fiber	72% 27.3g	23.7% 9g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	59.3% 237μg	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	0.67% 0.6mg	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	2.07% 0.31mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	203% 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	71.6% 5.73mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	92% 642mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	43.7% 655mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dry Roasted Sunflower Seed Kernels with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Flaxseed versus 100 g of Dry Roasted Sunflower Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Flaxseed vs Dry Roasted Sunflower Seed Kernels with Salt:

• 100 grams of Flaxseed have 15.5 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels with Salt contain 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.
• Both Flaxseed as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Flaxseed vs Dry Roasted Sunflower Seed Kernels with Salt:

• 100 grams of Flaxseed have 3.6 times more Calcium, 1.5 times more Iron and 3 times more Magnesium than Dry Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels with Salt contain 1.5 times more Copper, 1.8 times more Phosphorus, 3.1 times more Selenium and 21.8 times more Sodium than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels with Salt contain similar levels of Manganese, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flaxseed have 330.6 times more Omega 3 and 3 times more Fiber than Dry Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels with Salt contain 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 1.8 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.