Comparing Nutrients in 14 ounces Dandelion Greens VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dandelion Greens	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.16% 179kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	15% 11g	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	36.6% 14g	116% 44g	38g per day for Men 19-50 years
Protein	19% 10.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	224% 2016μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	245% 3.2mg	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	26.8% 107μg	235% 941μg	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	154% 139mg	6.17% 5.56mg	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	91% 13.7mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2575% 3089μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.2% 742mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	807% 7.26mg	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	154% 12.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	364% 8.37mg	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	37.4% 262mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dandelion Greens vs Roasted Sunflower Seeds:

• Raw Dandelion Greens have more Vitamin A, 1.8 times more Vitamin B1, 25 times more Vitamin C and 288.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Vitamin B3, 83.8 times more Vitamin B5, 3.2 times more Vitamin B6, 8.8 times more Vitamin B9 and 7.6 times more Vitamin E than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Dandelion Greens as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dandelion Greens vs Roasted Sunflower Seeds:

• Raw Dandelion Greens have 2.7 times more Calcium, 25.3 times more Sodium and 71.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.7 times more Copper, 3.6 times more Magnesium, 6.2 times more Manganese, 17.5 times more Phosphorus, 2.1 times more Potassium, 158.6 times more Selenium and 12.9 times more Zinc than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 71.1 times more Fat, 30.7 times more Saturated Fat, 1.6 times more Omega 3, 125.6 times more Omega 6, 2.6 times more Carbohydrate, 3.8 times more Sugars, 3.2 times more Fiber and 7.2 times more Protein than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.