Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Lentils	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Energy	97% 2808kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 6.67g	g per day for Men 19-50 years
Fiber	137% 52g	128% 48.5g	38g per day for Men 19-50 years
Protein	139% 78g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Calcium	26% 259mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Lentils per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Lentils.
• While 1 lb of Raw Lentils contains 2.7 times more Vitamin B1, 2 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Lentils:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus and 1.6 times more Zinc than Lentils.
• While 1 lb of Raw Lentils contains 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lentils contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Energy, 53.6 times more Fat, 38.7 times more Saturated Fat and 90.3 times more Omega 6 than Lentils.
• While 1 lb of Raw Lentils contains 1.4 times more Omega 3, 3.1 times more Carbohydrate and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lentils offer comparable quantities of Fiber per one pound.