Comparing Nutrients in 500 calories Sprouted Lentils VS Roasted Sunflower Seeds

Weight per 500 calories

• Sprouted Lentils: 472g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 5.5 times more energy per unit of mass than Raw Sprouted Lentils, which is very high in comparison to other foods. Sprouted Lentils having average energy density.

Discover which food has more nutrients per 500 calories - Sprouted Lentils or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sprouted Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	NA	25% 9.54g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	53% 0.69mg	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	118% 472μg	51% 204μg	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	86.5% 78mg	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	175% 1.57mg	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	189% 15mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	79% 1.8mg	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	117% 816mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	3.46% 52mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	64.8% 7.12mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.028% 1.03g	3700g per day for Men 19-50 years

Sprouted Lentils VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Lentils or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Sprouted Lentils vs Roasted Sunflower Seeds:

• 500 calories of Sprouted Lentils have 11.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 64.7 times more Vitamin C than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B5 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Sprouted Lentils as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sprouted Lentils vs Roasted Sunflower Seeds:

• 500 calories of Sprouted Lentils have 2 times more Calcium, 4.6 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium and 1.6 times more Zinc than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 24.1 times more Selenium than Raw Sprouted Lentils.
• Both Sprouted Lentils and Roasted Sunflower Seeds contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Sprouted Lentils lack sufficient amounts of Selenium
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Lentils have 3 times more Omega 3, 5.1 times more Carbohydrate and 2.5 times more Protein than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 16.5 times more Fat, 16.7 times more Saturated Fat and 33 times more Omega 6 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Sprouted Lentils provide inadequate amounts of Omega 6
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3