Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Kale	27%	31%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Energy	93% 2685kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	15.4% 20g	130g per day for Men 19-50 years
Sugars	19.5% 14g	6.2% 4.5g	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	0% 0g	2.57% 1.86g	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	% 3.36g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.82g	g per day for Men 19-50 years
Fiber	127% 48g	49% 18.6g	38g per day for Men 19-50 years
Protein	162% 91g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	51.3% 0.67mg	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	265% 1061μg	70.3% 281μg	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	5.54% 5mg	471% 424mg	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	1099% 165mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Calcium	39.5% 395mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	26.7% 0.24mg	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	243% 19.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	181% 4.17mg	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	738% 5166mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11% 407g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 18.8 times more Vitamin B5, 5.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 55 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 84.9 times more Vitamin C and 125.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Kale have similar amounts of Vitamin B2 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Kale:

• Oil Roasted Sunflower Seed Kernels have 34 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 20.7 times more Phosphorus, 1.4 times more Potassium, 86.9 times more Selenium and 13.4 times more Zinc than Raw Kale.
• While Raw Kale contains 2.9 times more Calcium, 17.7 times more Sodium and 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 16.9 times more Energy, 34.4 times more Fat, 39.7 times more Saturated Fat, 117.6 times more Omega 6, 5.2 times more Carbohydrate, 3.1 times more Sugars, 2.6 times more Fiber and 6.9 times more Protein than Raw Kale.
• While Raw Kale contains 4.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.