Comparing Nutrients in 14 ounces Red Lentils VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1421kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	8.88% 8.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	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	113% 43g	116% 44g	38g per day for Men 19-50 years
Protein	169% 95g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	202% 810μg	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	7.5% 6.75mg	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

	Red Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	575% 5.17mg	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	367% 29.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	167% 1167mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Lentils vs Roasted Sunflower Seeds:

• Raw Pink Or Red Lentils have 4.8 times more Vitamin B1 and 1.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 20.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Pink Or Red Lentils as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Lentils vs Roasted Sunflower Seeds:

• Raw Pink Or Red Lentils have 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium, more Selenium and 1.5 times more Zinc than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Or Red Lentils have 3.6 times more Omega 3, 2.6 times more Carbohydrate and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 22.9 times more Fat, 13.8 times more Saturated Fat and 37 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Pink Or Red Lentils as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.