Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Energy	97% 2808kcal	50.2% 1456kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	3.95% 1.27g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	260% 339g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	124% 47g	38g per day for Men 19-50 years
Protein	139% 78g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Calcium	26% 259mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	320% 10886mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Leeks per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Dried Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 9.2 times more Vitamin B5 than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 84.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 2.8 times more Copper, 3.3 times more Phosphorus and 8 times more Zinc than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 6.3 times more Calcium, 4.9 times more Potassium and 11.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks contain similar levels of Iron, Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Energy, 27 times more Fat, 21.3 times more Saturated Fat and 79.6 times more Omega 6 than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 8.7 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks offer comparable quantities of Fiber and Protein per one pound.