RationTracker

Sunflower Oil vs Shortening Industrial

Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.

Key takeaways

  • Sunflower Oil has more protein per 100 calories: 0 g against 0 g.
  • Sunflower Oil is lighter per 100 g: 707 kcal against 884 kcal.
  • Sunflower Oil leads in 6 micronutrients, including Choline, Vitamin E, Iron.
  • Shortening Industrial leads in 4 micronutrients, including Vitamin K, Saturated Fat, Trans Fat.

Per serving

Sunflower Oilper 1 tbsp (14 g)
99kcalin 1 tbsp (14 g)

Macros

Calories99 kcal–
Protein0 g–
Carbs0 g–
Fat11.2 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.028 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →6.52 / 15 mg43%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0.799 / 120 µg1%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.001 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →4.67 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →7.23 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.46 / 20 g7%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.016 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.023 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →5.05 g–
Shortening Industrialper 1 tbsp (14 g)
124kcalin 1 tbsp (14 g)

Macros

Calories124 kcal–
Protein0 g–
Carbs0 g–
Fat14 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.028 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.95 / 15 mg6%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →5.17 / 120 µg4%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →3.71 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →7.03 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →2.55 / 20 g13%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →3.23 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.192 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →3.43 g–

Per 100 calories

Sunflower Oilper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal–
Protein0 g–
Carbs0 g–
Fat11.3 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.028 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →6.59 / 15 mg44%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0.807 / 120 µg1%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.001 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →4.71 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →7.3 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.48 / 20 g7%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.016 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.023 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →5.11 g–
Shortening Industrialper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal–
Protein0 g–
Carbs0 g–
Fat11.3 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.023 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.768 / 15 mg5%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →4.17 / 120 µg3%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →2.99 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →5.68 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →2.06 / 20 g10%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →2.61 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.155 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →2.77 g–

Per 100 grams

Sunflower Oilper 100 grams
707kcalper 100 grams

Macros

Calories707 kcal–
Protein0 g–
Carbs0 g–
Fat80 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.2 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →46.6 / 15 mg311%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →5.7 / 120 µg5%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.008 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →33.3 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →51.6 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →10.5 / 20 g52%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.116 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.163 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →36.1 g–
Shortening Industrialper 100 grams
884kcalper 100 grams

Macros

Calories884 kcal–
Protein0 g–
Carbs0 g–
Fat100 g–

Vitamins

CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.2 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →6.79 / 15 mg45%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →36.9 / 120 µg31%

Minerals

IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0 / 18 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →26.5 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →50.2 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →18.2 / 20 g91%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →23.1 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →1.37 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →24.5 g–

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Sunflower Oil and Shortening Industrial, including preparation variants and research-cited compound levels, or compare any two foods.

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