Comparing Nutrients in 300 calories Lentils VS Toasted Sunflower Seeds

Weight per 300 calories

• Lentils: 85.2g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Raw Lentils, which is very high in comparison to other foods. Lentils having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	5.97% 0.095g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.08% 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	41.5% 54g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.32% 0.23g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.25g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	37.5% 21g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.19% 1.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	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	102% 408μg	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	4.26% 3.84mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	69.4% 5.55mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.54% 40mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	34.2% 239mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.15% 0.085μg	NA	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	0.013% 0.48g	3700g per day for Men 19-50 years

Lentils VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Lentils have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.5 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• Both Raw 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 Lentils vs Toasted Sunflower Seeds:

• 300 calories of Lentils have 1.7 times more Iron and 2.4 times more Potassium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.6 times more Magnesium and 2.3 times more Phosphorus than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds contain similar levels of Manganese and Zinc per 300 calories.
• Both Raw 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 Lentils have 5.4 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 30.5 times more Fat, 22 times more Saturated Fat and 51.4 times more Omega 6 than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Lentils provide inadequate amounts of Omega 6
• Both Raw Lentils as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.