Comparing Nutrients in 1 pound Frozen Kale VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.38% 127kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	72% 93g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	24% 9.07g	137% 52g	38g per day for Men 19-50 years
Protein	21.5% 12g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	104% 934μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	19.3% 77μg	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	198% 178mg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1261% 1513μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.7% 617mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	52.7% 4.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	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	18.8% 132mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 413g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Kale vs Toasted Sunflower Seeds:

• Frozen Kale, Unprepared has more Vitamin A and 28.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6 times more Vitamin B3, 135.8 times more Vitamin B5, 8.9 times more Vitamin B6 and 14 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared 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 Frozen Kale vs Toasted Sunflower Seeds:

• Frozen Kale, Unprepared has 2.4 times more Calcium, 5 times more Sodium and 91.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 39.9 times more Copper, 7.3 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 39.9 times more Phosphorus, 1.5 times more Potassium and 29.4 times more Zinc than Frozen Kale, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Kale, Unprepared has 1.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 22.1 times more Energy, 123.5 times more Fat, 100.9 times more Saturated Fat, 415.4 times more Omega 6, 4.2 times more Carbohydrate, 5.8 times more Fiber and 6.5 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.