Comparing Nutrients in 5 ounces Dried Leeks VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 455kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	32% 12g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	147% 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	130% 519μg	80.4% 322μg	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	186% 167mg	2.2% 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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 510mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	283% 2.55mg	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	135% 10.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	120% 2.76mg	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	70% 490mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Leeks vs Sunflower Seeds:

• Freeze-dried Leeks have 4.7 times more Vitamin A, 1.6 times more Vitamin B9 and 84.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Freeze-dried Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Leeks vs Sunflower Seeds:

• Freeze-dried Leeks have 4.6 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 3.7 times more Potassium and 3.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 2 times more Magnesium, 1.9 times more Phosphorus, 9.3 times more Selenium and 7.6 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Leeks have 11.5 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 16 times more Saturated Fat, 49 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.