Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Kale	27%	31%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Energy	81% 2350kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	5.4% 3.93g	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	0% 0g	2.24% 1.63g	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	% 2.94g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0.71g	g per day for Men 19-50 years
Fiber	111% 42g	43% 16.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 957μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	45% 0.58mg	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	232% 929μg	61.5% 246μg	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	4.85% 4.37mg	412% 371mg	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	961% 144mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1289% 1546μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Calcium	34.5% 345mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	23.4% 0.21mg	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	212% 17mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	159% 3.65mg	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	646% 4521mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Kale:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 18.8 times more Vitamin B5, 5.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 55 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 84.9 times more Vitamin C and 125.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Kale have similar amounts of Vitamin B2 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Kale:

• Oil Roasted Sunflower Seed Kernels have 34 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 20.7 times more Phosphorus, 1.4 times more Potassium, 86.9 times more Selenium and 13.4 times more Zinc than Raw Kale.
• While Raw Kale contains 2.9 times more Calcium, 17.7 times more Sodium and 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 16.9 times more Energy, 34.4 times more Fat, 39.7 times more Saturated Fat, 117.6 times more Omega 6, 5.2 times more Carbohydrate, 3.1 times more Sugars, 2.6 times more Fiber and 6.9 times more Protein than Raw Kale.
• While Raw Kale contains 4.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.