Comparing Nutrients in 14 ounces Sprouted Lentils VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sprouted Lentils	Sunflower Seeds	Recommended Dietary Allowance
Energy	14.5% 421kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	411% 5.34mg	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	99% 397μg	225% 901μg	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	72.8% 65.5mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	794% 7.14mg	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	159% 12.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	336% 7.74mg	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	98% 687mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.22% 267g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Sprouted Lentils have 11.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 7.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sprouted Lentils have 14.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 5.1 times more Copper, 1.6 times more Iron, 8.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium, 88.3 times more Selenium and 3.3 times more Zinc than Raw Sprouted Lentils.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 5.5 times more Energy, 93.6 times more Fat, 78.2 times more Saturated Fat, 1.6 times more Omega 3, 127.3 times more Omega 6 and 2.3 times more Protein than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Raw Sprouted Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.