Comparing Nutrients in 1 pound Kale VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.47% 159kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	69.8% 91g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	16.4% 12g	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	2.57% 1.86g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	% 11.3g	g per day for Men 19-50 years
Fiber	49% 18.6g	103% 39g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	121% 1093μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	469% 6.1mg	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	70.3% 281μg	257% 1030μg	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	471% 424mg	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	20% 3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1152mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	907% 8.16mg	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	91% 7.26mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	385% 8.85mg	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	35.6% 249mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 407g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Kale has 80.3 times more Vitamin A, 66.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.1 times more Vitamin B1, 7.1 times more Vitamin B3, 3.1 times more Vitamin B5, 9.1 times more Vitamin B6, 3.7 times more Vitamin B9 and 53.3 times more Vitamin E than Raw Kale.
• Both Raw Kale and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Sunflower Seeds:

• Raw Kale has 3.3 times more Calcium, 5.9 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 34 times more Copper, 3.3 times more Iron, 9.8 times more Magnesium, 2.1 times more Manganese, 12 times more Phosphorus, 1.9 times more Potassium, 58.9 times more Selenium and 12.8 times more Zinc than Raw Kale.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 6.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Energy, 34.5 times more Fat, 25 times more Saturated Fat, 79.2 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars, 2.1 times more Fiber and 7.1 times more Protein than Raw Kale.
• Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.