Comparing Nutrients in 100 calories Boiled Leeks VS Toasted Sunflower Seeds

Weight per 100 calories

• Boiled Leeks: 323g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 20 times more energy per unit of mass than Boiled and Drained Leeks, which is very high in comparison to other foods. Boiled Leeks having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Leeks or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Leeks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.5% 3.23g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.4% 77.4μg	9.6% 38.4μg	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	15% 13.5mg	0.25% 0.23mg	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	10.8% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.68% 97mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	33% 0.3mg	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	44.4% 3.55mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	15% 0.34mg	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	7.83% 55mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	1.76% 0.19mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.9% 293g	0.004% 0.16g	3700g per day for Men 19-50 years

Boiled Leeks VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Leeks or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Boiled Leeks vs Toasted Sunflower Seeds:

• 100 calories of Boiled Leeks have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 59.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B5 than Boiled and Drained Leeks.
• Both Boiled Leeks and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Leeks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Leeks vs Toasted Sunflower Seeds:

• 100 calories of Boiled Leeks have 10.5 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 3.5 times more Potassium, 66.6 times more Sodium and 1813.1 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 3.4 times more Phosphorus and 4.4 times more Zinc than Boiled and Drained Leeks.
• 100 calories of Boiled Leeks lack sufficient amounts of Zinc
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Leeks have 16.7 times more Omega 3, 7.4 times more Carbohydrate and 1.7 times more Fiber than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.2 times more Fat, 11 times more Saturated Fat and 41.6 times more Omega 6 than Boiled and Drained Leeks.
• Both Boiled Leeks and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Leeks provide inadequate amounts of Omega 6
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3