Comparing Nutrients in 1 kilogram Dandelion Greens VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dandelion Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.5% 450kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	176% 229g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	92% 35g	279% 106g	38g per day for Men 19-50 years
Protein	48.2% 27g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	564% 5080μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	609% 7.9mg	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	67.5% 270μg	585% 2340μg	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	389% 350mg	12.2% 11mg	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	229% 34.4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	187% 1870mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	2004% 18mg	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	388% 31mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	904% 21mg	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	94% 660mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	23% 856g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dandelion Greens versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dandelion Greens vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dandelion Greens has more Vitamin A, 31.8 times more Vitamin C and 251.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Vitamin B1, 5.1 times more Vitamin B3, 82.6 times more Vitamin B5, 3.2 times more Vitamin B6, 8.7 times more Vitamin B9 and 10.6 times more Vitamin E than Raw Dandelion Greens.
• Both Dandelion Greens and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dandelion Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dandelion Greens vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dandelion Greens has 2.1 times more Calcium, 25.3 times more Sodium and 55.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.5 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 17.3 times more Phosphorus, 156.4 times more Selenium and 12.7 times more Zinc than Raw Dandelion Greens.
• Both Dandelion Greens and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 13.2 times more Energy, 73.3 times more Fat, 41.6 times more Saturated Fat, 1.8 times more Omega 3, 131.1 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Sugars, 3 times more Fiber and 7.4 times more Protein than Raw Dandelion Greens.
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy and Omega 6