Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Dried Leeks

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Dried Leeks: 156g

Toasted Sunflower Seeds have 1.9 times more energy per 100g than Dried Leeks. It has very high energy density when compared to other foods. Freeze-dried Leeks having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	89.4% 116g	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	24.4% 9.3g	42.6% 16g	38g per day for Men 19-50 years
Protein	25% 14g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.42% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	145% 1.9mg	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	48% 192μg	143% 570μg	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	1.26% 1.13mg	204% 184mg	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	4.6% 46mg	56% 561mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	114% 1.02mg	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	68.8% 5.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	178% 4.1mg	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	134% 935mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	110% 3738mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.88μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	3.63% 54.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.084% 3.1g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Dried Leeks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Dried Leeks?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Dried Leeks:

• 500 calories of Toasted Sunflower Seeds have 4.8 times more Vitamin B5 than Dried Leeks.
• While 500 kcal of Freeze-dried Leeks contain 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 162.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Dried Leeks:

• 500 calories of Toasted Sunflower Seeds have 1.4 times more Copper, 1.7 times more Phosphorus and 4.2 times more Zinc than Dried Leeks.
• While 500 kcal of Freeze-dried Leeks contain 12.2 times more Calcium, 2.2 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese and 9.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Dried Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 14 times more Fat, 11.1 times more Saturated Fat and 41.3 times more Omega 6 than Dried Leeks.
• While 500 kcal of Freeze-dried Leeks contain 16.9 times more Omega 3, 7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Dried Leeks provide inadequate amounts of Omega 6