Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Energy	204% 5920kcal	111% 3210kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	574% 747g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	274% 104g	38g per day for Men 19-50 years
Protein	358% 201g	271% 152g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	667% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	153% 7.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	930% 12mg	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	585% 2340μg	915% 3660μg	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	12.2% 11mg	1311% 1180mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Calcium	87% 870mg	360% 3600mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	730% 6.57mg	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	535% 42.8mg	950% 76mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1145% 26.3mg	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	1627% 11390mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	706% 24000mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Dried Leeks:

• Oil Roasted Sunflower Seed Kernels have 9 times more Vitamin B5 than Freeze-dried Leeks.
• While Freeze-dried Leeks contain more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 107.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Leeks have similar amounts of Vitamin B3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Dried Leeks:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Copper, 3.3 times more Phosphorus, 13.7 times more Selenium and 7.9 times more Zinc than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 4.1 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 5 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 24.4 times more Fat, 25.3 times more Saturated Fat, 72.8 times more Omega 6 and 1.3 times more Protein than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 8.5 times more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Leeks have similar amounts of Fiber per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.