Comparing Nutrients in 1 pound Boiled Kale VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Kale	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.63% 163kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	84% 109g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	17% 12.4g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	132% 50.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	269% 1075μg	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	89.7% 80.7mg	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	48.7% 7.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	68% 680mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	922% 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	47.6% 3.8mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	416% 9.57mg	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	27.2% 191mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 407g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kale vs Roasted Sunflower Seeds:

• Boiled and Drained Kale has more Vitamin A, 12.7 times more Vitamin C and 155 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 15.4 times more Vitamin B3, 41.4 times more Vitamin B5, 12.8 times more Vitamin B6, 3.6 times more Vitamin B9 and 16.2 times more Vitamin E than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Roasted Sunflower Seeds:

• Boiled and Drained Kale has 2.1 times more Calcium, 5.3 times more Sodium and 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.3 times more Copper, 4.5 times more Iron, 5.2 times more Magnesium, 3.9 times more Manganese, 27.5 times more Phosphorus, 5.9 times more Potassium, 88.1 times more Selenium and 19.6 times more Zinc than Boiled and Drained Kale.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16.2 times more Energy, 41.2 times more Fat, 29.8 times more Saturated Fat, 114.6 times more Omega 6, 4.5 times more Carbohydrate, 2.3 times more Sugars, 2.8 times more Fiber and 6.6 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.