Comparing Nutrients in 14 ounces Lentils VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1397kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	63% 81.7g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	1.48% 1.07g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.83g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	175% 98g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.46mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	246% 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	475% 1901μg	236% 945μg	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	20% 18mg	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	13% 1.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	809% 7.28mg	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	323% 26mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	365% 8.4mg	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	159% 1115mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	79% 2687mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Lentils versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Lentils have 2.7 times more Vitamin B1, 2 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Lentils.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lentils vs Toasted Sunflower Seeds:

• 14 ounces of Lentils have 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus and 1.6 times more Zinc than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lentils have 1.4 times more Omega 3, 3.1 times more Carbohydrate and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 53.6 times more Fat, 38.7 times more Saturated Fat and 90.3 times more Omega 6 than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.