Comparing Nutrients in 300 calories Boiled Lentils VS Toasted Sunflower Seeds

Weight per 300 calories

• Boiled Lentils: 259g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 5.3 times more energy per unit of mass than Boiled Lentils, which is very high in comparison to other foods. Boiled Lentils having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Lentils or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	6.42% 4.66g	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	53.8% 20.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	30% 0.39mg	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	117% 468μg	29% 115μg	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	4.3% 3.88mg	0.75% 0.68mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.9% 49mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	99% 0.89mg	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	108% 8.6mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	44.5% 1.02mg	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	66.5% 466mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	28% 954mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	13% 7.24μg	NA	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.013% 0.48g	3700g per day for Men 19-50 years

Boiled Lentils VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Lentils or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Lentils vs Toasted Sunflower Seeds:

• 300 calories of Boiled Lentils have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B5 than Boiled Lentils.
• Both Boiled Lentils and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 300 calories.
• Both Boiled Lentils as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Lentils vs Toasted Sunflower Seeds:

• 300 calories of Boiled Lentils have 2.6 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 4 times more Potassium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper than Boiled Lentils.
• Both Boiled Lentils and Toasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• Both Boiled Lentils as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Lentils have 5.2 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 28 times more Fat, 21 times more Saturated Fat and 51.1 times more Omega 6 than Boiled Lentils.
• Both Boiled Lentils and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Lentils provide inadequate amounts of Omega 6
• Both Boiled Lentils as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.