Comparing Nutrients in 1 kilogram 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	121% 3520kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	158% 206g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	3.72% 2.7g	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	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	303% 115g	38g per day for Men 19-50 years
Protein	440% 246g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	619% 8.05mg	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	1198% 4790μg	595% 2380μg	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	50% 45mg	15.6% 14mg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	2038% 18.3mg	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	814% 65mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	919% 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	401% 2810mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lentils vs Toasted Sunflower Seeds:

• 1 kilogram of Lentils has 2.7 times more Vitamin B1, 2 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Toasted Sunflower Seeds:

• 1 kilogram of Lentils has 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 1.4 times more Omega 3, 3.1 times more Carbohydrate and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 one kilogram.