CALORIC DENSITY
Olive oil, salad or cooking
Sunflower seeds, kernels, tstd, wo/salt
8.84
6.19
4053
12039
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 0g
Protein = 6g
Carbohydrates = 0g
Carbohydrates = 7g
Fat = 23g
Fat = 18g
Fiber = 0g
Fiber = 4g
Monounsaturated = 17g
Monounsaturated = 4g
Polyunsaturated = 2g
Polyunsaturated = 12g
Saturated Fat = 3g
Saturated Fat = 2g
Protein 0g 6g Carbohydrate 0g 7g Fiber 0g 4g Fat 23g 18g Monounsat. Fat 17g 18g Polyunsat. Fat 2g 12g Saturated Fat 3g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 27%
Vitamin E = 0%
Vitamin K = 17%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 1% Vitamin E 27% 0% Vitamin K 17% 0%
Olive oil have significantly more Vitamins E, K than sunflower seeds. Olive oil are a good source of Vitamin E. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 0%
Vitamin B1 = 11%
Vitamin B2 = 0%
Vitamin B2 = 8%
Vitamin B3 = 0%
Vitamin B3 = 11%
Vitamin B5 = 0%
Vitamin B5 = 46%
Vitamin B6 = 0%
Vitamin B6 = 24%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 0% 11% Vitamin B2 0% 8% Vitamin B3 0% 11% Vitamin B5 0% 46% Vitamin B6 0% 24% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 0%
Potassium = 5%
Calcium = 0%
Calcium = 4%
Magnesium = 0%
Magnesium = 12%
Phosphorus = 0%
Phosphorus = 65%
Iron = 2%
Iron = 37%
Manganese = 0%
Manganese = 30%
Selenium = 0%
Selenium = 0%
Copper = 0%
Copper = 59%
Zinc = 0%
Zinc = 18%
Sodium 0% 0% Potasium 0% 5% Calcium 0% 4% Magnesium 0% 12% Phosphorus 0% 65% Iron 2% 37% Manganese 0% 30% Selenium 0% 0% Copper 0% 59% Zinc 0% 18%
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