Comparing Nutrients in 14 ounces Sunflower Seeds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Lentils	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Energy	80% 2318kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	193% 251g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	11% 8.06g	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	1.48% 1.07g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 5.83g	g per day for Men 19-50 years
Fiber	90% 34g	112% 42.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	289% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	165% 2.14mg	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	225% 901μg	475% 1901μg	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	6.17% 5.56mg	20% 18mg	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	931% 140mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Calcium	31% 310mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	333% 3mg	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	260% 21mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	240% 5.53mg	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	374% 2619mg	159% 1115mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	79% 2687mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.89% 32.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 71.8 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Lentils:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 2.4 times more Copper, 6.9 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 530 times more Selenium and 1.5 times more Zinc than Raw Lentils.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 48.5 times more Fat, 28.9 times more Saturated Fat, 55.7 times more Omega 6 and 1.3 times more Sugars than Raw Lentils.
• While Raw Lentils contain 1.9 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Fiber and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.