Comparing Nutrients in 14 ounces Dried Leeks VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1274kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	171% 2.74g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	109% 41.3g	116% 44g	38g per day for Men 19-50 years
Protein	108% 60.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.04mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	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	363% 1453μg	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	520% 468mg	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	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	143% 1429mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	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	377% 30mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	455% 10.5mg	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	196% 1373mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Leeks vs Roasted Sunflower Seeds:

• Freeze-dried Leeks have more Vitamin A, 7.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 84.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3 and 9.2 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks 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 Dried Leeks vs Roasted Sunflower Seeds:

• Freeze-dried Leeks have 5.1 times more Calcium, 2 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2.8 times more Potassium and 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 3.3 times more Phosphorus, 13.9 times more Selenium and 8 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Leeks have 10 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.7 times more Fat, 18.7 times more Saturated Fat, 69.7 times more Omega 6 and 1.3 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Freeze-dried Leeks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.