Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Energy	93% 2685kcal	50.2% 1456kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	3.95% 1.27g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	260% 339g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	124% 47g	38g per day for Men 19-50 years
Protein	162% 91g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	422% 5.5mg	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	415% 1660μg	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	595% 535mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Calcium	39.5% 395mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	331% 3mg	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	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	519% 12mg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	320% 10886mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 9 times more Vitamin B5 than Freeze-dried Leeks.
• While Freeze-dried Leeks contain more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 107.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Leeks have similar amounts of Vitamin B3 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Copper, 3.3 times more Phosphorus, 13.7 times more Selenium and 7.9 times more Zinc than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 4.1 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 5 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 24.4 times more Fat, 25.3 times more Saturated Fat, 72.8 times more Omega 6 and 1.3 times more Protein than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 8.5 times more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Leeks have similar amounts of Fiber per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.