Comparing Nutrients in 1 kilogram Sunflower Seeds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Kimchi	24%	24%	52%

Macro Nutrients

	Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Energy	201% 5840kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	18.5% 24g	130g per day for Men 19-50 years
Sugars	36% 26g	14.6% 10.6g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	42% 16g	38g per day for Men 19-50 years
Protein	371% 208g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	164% 2.13mg	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	568% 2270μg	130% 520μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	363% 436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Calcium	78% 780mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	26.7% 0.24mg	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	656% 52.5mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	332% 4980mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25.5% 943g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 1.7 times more Vitamin B2, 7.6 times more Vitamin B3, 6.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Kimchi:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 75 times more Copper, 2.1 times more Iron, 23.2 times more Magnesium, 27.5 times more Phosphorus, 4.3 times more Potassium, 106 times more Selenium and 22.7 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 55.3 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 38.9 times more Energy, 102.9 times more Fat, 66.5 times more Saturated Fat, 221.6 times more Omega 6, 8.3 times more Carbohydrate, 2.5 times more Sugars, 5.4 times more Fiber and 18.9 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.