Comparing Nutrients in 100 grams Flaxseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.4% 534kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1426% 23g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	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	22.2% 29g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 2.37g	g per day for Men 19-50 years
Fiber	72% 27.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	137% 1.64mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	61% 0.79mg	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	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	0.67% 0.6mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.5% 255mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	71.6% 5.73mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	92% 642mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Flaxseed has 5.1 times more Vitamin B1 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 117.2 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Flaxseed has 2.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Phosphorus and 3.1 times more Selenium than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Flaxseed has 281.6 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 100 g.
• Both Flaxseed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.