Comparing Nutrients in 1 pound Dandelion Greens VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dandelion Greens	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.04% 204kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	72% 93g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	137% 52g	38g per day for Men 19-50 years
Protein	22% 12.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	256% 2304μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	281% 3.65mg	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	30.6% 122μg	270% 1080μg	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	176% 159mg	7.06% 6.35mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	85% 848mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	924% 8.3mg	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	176% 14mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	417% 9.6mg	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	42.8% 299mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	23% 345mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dandelion Greens vs Toasted Sunflower Seeds:

• Raw Dandelion Greens have more Vitamin A and 25 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 5.2 times more Vitamin B3, 84 times more Vitamin B5, 3.2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Dandelion Greens as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dandelion Greens vs Toasted Sunflower Seeds:

• Raw Dandelion Greens have 3.3 times more Calcium, 25.3 times more Sodium and 85.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.7 times more Copper, 2.2 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 17.5 times more Phosphorus and 12.9 times more Zinc than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 13.8 times more Energy, 81.1 times more Fat, 35 times more Saturated Fat, 1.8 times more Omega 3, 143.3 times more Omega 6, 2.2 times more Carbohydrate, 3.3 times more Fiber and 6.4 times more Protein than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.