Comparing Nutrients in 100 calories Flaxseed Oil with sliced flaxseedVS Sunflower Seeds

Weight per 100 calories

Flaxseed Oil with sliced flaxseed

11.4g

Sunflower Seeds

17g

Flaxseed Oil with sliced flaxseed has 1.5 times more energy per 100g than Sunflower Seeds. It has very high energy density when compared to other foods. Dried Sunflower Seed Kernels having very high energy density.

Which food has more nutrients per 100 calories - Flaxseed Oil with sliced flaxseed or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Flaxseed Oil with sliced flaxseed

100%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Flaxseed Oil with sliced flaxseedvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.6%11.3g

Fat

9.1%8.8g

11.3 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.22%1.03g

Saturated Fat

2.4%0.76g

1.03 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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348%5.57g

Omega 3

0.64%0.01g

5.57 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.6%1.8g

Omega 6

23.2%3.95g

1.8 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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0.034%0.044g

Carbohydrate

2.63%3.42g

0.044 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

3.88%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.075%0.042g

Protein

6.35%3.56g

0.042 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

Flaxseed Oil with sliced flaxseedvs Sunflower Seeds

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

NA μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

21%0.25mg

Thiamine

NA mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

4.68%0.061mg

Riboflavin

NA mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

17.7%0.23mg

Pyridoxine

NA mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

9.7%39μg

Folates and Folic Acid

NA μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0.27%0.24mg

Ascorbic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.54%0.081mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.081 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.31%0.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.38 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Flaxseed Oil with sliced flaxseedvs Sunflower Seeds

0.1%1.03mg

Calcium

1.34%13.4mg

1.03 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0.85%0.008mg

Copper

34.2%0.31mg

0.008 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.48%0.039mg

Iron

11.2%0.9mg

0.039 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.41%1.7mg

Magnesium

13.3%55.7mg

1.7 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.7%0.016mg

Manganese

14.5%0.33mg

0.016 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0.44%3.08mg

Phosphorus

16%113mg

3.08 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.1%3.53mg

Potassium

3.25%110mg

3.53 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

16.5%9.08μg

NA μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.046%0.68mg

Sodium

0.1%1.54mg

0.68 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.32%0.035mg

Zinc

7.8%0.86mg

0.035 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0%0.018g

Water

0.022%0.81g

0.018 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Flaxseed Oil with sliced flaxseed vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 74.5 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.
Both Flaxseed Oil with added sliced flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Flaxseed Oil with sliced flaxseed vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 13 times more Calcium, 40.4 times more Copper, 23.2 times more Iron, 32.6 times more Magnesium, 20.8 times more Manganese, 36.8 times more Phosphorus, 31.3 times more Potassium and 24.2 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 100 calories:

Flaxseed Oil with added sliced flaxseed has 1.3 times more Fat, 1.4 times more Saturated Fat and 542.4 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Omega 6, 77.1 times more Carbohydrate and 84.4 times more Protein than Flaxseed Oil with added sliced flaxseed.
Both Flaxseed Oil with added sliced flaxseed and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Flaxseed Oil with added sliced flaxseed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Flaxseed Oil with sliced flaxseedVS Light Mayonnaise-type Salad DressingSunflower SeedsVS Light Mayonnaise-type Salad DressingFlaxseed Oil with sliced flaxseedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Flaxseed Oil with sliced flaxseedVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Flaxseed Oil with sliced flaxseed or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: