Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS Kale

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Kale
27%
31%
42%
1 lb ▼

Macro Nutrients

93%2685kcal
Energy
5.47%159kcal
2685 kcalvs159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
240%233g
Fat
6.97%6.76g
233 gvs6.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
100%32g
Saturated Fat
2.52%0.81g
32 gvs0.81 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
23%0.37g
Omega 3
107%1.7g
0.37 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
913%155g
Omega 6
7.76%1.3g
155 gvs1.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
80%104g
Carbohydrate
15.4%20g
104 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
19.5%14g
Sugars
6.2%4.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14 gvs4.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
2.57%1.86g
≤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]
0 gvs1.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%3.36g
Glucose
%1.8g
3.36 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%10.8g
Sucrose
%0.82g
10.8 gvs0.82 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
127%48g
Fiber
49%18.6g
48 gvs18.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
162%91g
Protein
23.7%13.2g
91 gvs13.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
121%1093μg
RAE, retinol activity equivalents
0 μgvs1093 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
121%1.45mg
Vitamin B1
42.7%0.51mg
Thiamine
1.45 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
98%1.27mg
Vitamin B2
121%1.57mg
Riboflavin
1.27 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
117%18.7mg
Vitamin B3
33.5%5.35mg
Niacin, nicotinic acid, niacinamide
18.7 mgvs5.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
630%31.5mg
Vitamin B5
33.6%1.68mg
Pantothenic acid
31.5 mgvs1.68 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
276%3.6mg
Vitamin B6
51.3%0.67mg
Pyridoxine
3.6 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
265%1061μg
Vitamin B9
70.3%281μg
Folates and Folic Acid
1061 μgvs281 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
5.54%5mg
Vitamin C
471%424mg
Ascorbic acid
5 mgvs424 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1099%165mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
165 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
11.7%14μg
Vitamin K
1473%1767μg
Phytomenadione or phylloquinone
14 μgvs1767 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

39.5%395mg
Calcium
115%1152mg
395 mgvs1152 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
909%8.2mg
Copper
26.7%0.24mg
8.2 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
243%19.4mg
Iron
91%7.26mg
19.4 mgvs7.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
137%576mg
Magnesium
35.6%150mg
576 mgvs150 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
410%9.43mg
Manganese
181%4.17mg
9.43 mgvs4.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
738%5166mg
Phosphorus
35.6%249mg
5166 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
64.4%2191mg
Potassium
46.4%1579mg
2191 mgvs1579 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
645%355μg
Selenium
7.42%4.1μg
355 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
16%240mg
13.6 mgvs240 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
215%23.6mg
Zinc
16%1.77mg
23.6 mgvs1.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.19%7g
Water
11%407g
7 gvs407 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Kale:
Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Kale:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: