CALORIC DENSITY
Sunflower seeds, kernels, tstd, wo/salt
Sunflower oil, veg, linoleic (less than 60%)
6.19
8.84
12039
4060
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.
Sunflower seeds
Sunflower oil
Protein = 6g
Protein = 0g
Carbohydrates = 7g
Carbohydrates = 0g
Fat = 18g
Fat = 23g
Fiber = 4g
Fiber = 0g
Monounsaturated = 4g
Monounsaturated = 10g
Polyunsaturated = 12g
Polyunsaturated = 9g
Saturated Fat = 2g
Saturated Fat = 2g
Protein 6g 0g Carbohydrate 7g 0g Fiber 4g 0g Fat 18g 23g Monounsat. Fat 4g 23g Polyunsat. Fat 12g 9g Saturated Fat 2g 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 = 1%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 77%
Vitamin K = 0%
Vitamin K = 2%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 1% 0% Vitamin E 0% 77% Vitamin K 0% 2%
Sunflower oil have significantly more Vitamins E than sunflower seeds. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus. Sunflower oil are a great source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 11%
Vitamin B1 = 0%
Vitamin B2 = 8%
Vitamin B2 = 0%
Vitamin B3 = 11%
Vitamin B3 = 0%
Vitamin B5 = 46%
Vitamin B5 = 0%
Vitamin B6 = 24%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 11% 0% Vitamin B2 8% 0% Vitamin B3 11% 0% Vitamin B5 46% 0% Vitamin B6 24% 0% 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 = 5%
Potassium = 0%
Calcium = 4%
Calcium = 0%
Magnesium = 12%
Magnesium = 0%
Phosphorus = 65%
Phosphorus = 0%
Iron = 37%
Iron = 0%
Manganese = 30%
Manganese = 0%
Selenium = 0%
Selenium = 0%
Copper = 59%
Copper = 0%
Zinc = 18%
Zinc = 0%
Sodium 0% 0% Potasium 5% 0% Calcium 4% 0% Magnesium 12% 0% Phosphorus 65% 0% Iron 37% 0% Manganese 30% 0% Selenium 0% 0% Copper 59% 0% Zinc 18% 0%
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