Comparing Nutrients in 1 pound Dried Leeks VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Energy	50.2% 1456kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 339g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 11.3g	g per day for Men 19-50 years
Fiber	124% 47g	103% 39g	38g per day for Men 19-50 years
Protein	123% 69g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	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	415% 1660μg	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	595% 535mg	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	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	163% 1633mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	331% 3mg	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	431% 34.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	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	224% 1569mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	320% 10886mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 4.7 times more Vitamin A, 1.6 times more Vitamin B9 and 84.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Freeze-dried Leeks 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 Dried Leeks vs Sunflower Seeds:

• Freeze-dried Leeks have 4.6 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 3.7 times more Potassium and 3.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 2 times more Magnesium, 1.9 times more Phosphorus, 9.3 times more Selenium and 7.6 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Leeks have 11.5 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 16 times more Saturated Fat, 49 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.