Comparing Nutrients in 1 pound Sunflower Seeds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Lentils	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Energy	91% 2649kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	11% 1.88g	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	221% 287g	130g per day for Men 19-50 years
Sugars	16.4% 12g	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 6.67g	g per day for Men 19-50 years
Fiber	103% 39g	128% 48.5g	38g per day for Men 19-50 years
Protein	168% 94g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	188% 2.45mg	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	543% 2173μg	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	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Calcium	35.4% 354mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	380% 3.42mg	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	369% 29.5mg	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	275% 6.3mg	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	182% 1275mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1% 37.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 71.8 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Lentils:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 2.4 times more Copper, 6.9 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 530 times more Selenium and 1.5 times more Zinc than Raw Lentils.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 48.5 times more Fat, 28.9 times more Saturated Fat, 55.7 times more Omega 6 and 1.3 times more Sugars than Raw Lentils.
• While Raw Lentils contain 1.9 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.