Comparing Nutrients in 5 ounces Boiled Leeks VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Leeks	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 44kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	8.3% 11g	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	3.73% 1.4g	32% 12g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	8.5% 34μg	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	6.6% 5.95mg	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	4.72% 0.71mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	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	19.5% 1.56mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	3.44% 24mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Boiled and Drained Leeks have 13.7 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 56.9 times more Vitamin B1, 17.8 times more Vitamin B2, 41.7 times more Vitamin B3, 15.7 times more Vitamin B5, 11.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 70.3 times more Vitamin E than Boiled and Drained Leeks.
• Both Boiled and Drained 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 Boiled Leeks vs Sunflower Seeds:

• Boiled and Drained Leeks have 19.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 29 times more Copper, 4.8 times more Iron, 23.2 times more Magnesium, 7.9 times more Manganese, 38.8 times more Phosphorus, 7.4 times more Potassium, 106 times more Selenium and 83.3 times more Zinc than Boiled and Drained Leeks.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 18.8 times more Energy, 257.3 times more Fat, 165 times more Saturated Fat, 512.2 times more Omega 6, 2.6 times more Carbohydrate, 8.6 times more Fiber and 25.7 times more Protein than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Boiled and Drained Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.