Comparing Nutrients in 1 pound Sunflower Seeds VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Arugula	33%	19%	48%

Macro Nutrients

	Sunflower Seeds	Arugula	Recommended Dietary Allowance
Energy	91% 2649kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	13% 9.3g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	19% 7.26g	38g per day for Men 19-50 years
Protein	168% 94g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Arugula	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	25.5% 0.33mg	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	257% 1030μg	110% 440μg	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	7.06% 6.35mg	75.6% 68mg	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	1064% 160mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Arugula	Recommended Dietary Allowance
Calcium	35.4% 354mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	38.3% 0.34mg	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	298% 24mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	63.3% 1.46mg	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	428% 2994mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.2% 416g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 33.6 times more Vitamin B1, 4.1 times more Vitamin B2, 27.3 times more Vitamin B3, 2.6 times more Vitamin B5, 18.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 81.8 times more Vitamin E than Raw Arugula.
• While Raw Arugula contains 39.7 times more Vitamin A, 10.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Arugula:

• Dried Sunflower Seed Kernels have 23.7 times more Copper, 3.6 times more Iron, 6.9 times more Magnesium, 6.1 times more Manganese, 12.7 times more Phosphorus, 1.7 times more Potassium, 176.7 times more Selenium and 10.6 times more Zinc than Raw Arugula.
• While Raw Arugula contains 2.1 times more Calcium, 3 times more Sodium and 19.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 23.4 times more Energy, 78 times more Fat, 51.8 times more Saturated Fat, 177.3 times more Omega 6, 5.5 times more Carbohydrate, 1.3 times more Sugars, 5.4 times more Fiber and 8.1 times more Protein than Raw Arugula.
• While Raw Arugula contains 2.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.