Comparing Nutrients in 5 ounces Boiled Lentils VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Lentils	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.67% 164kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	22% 28.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	29.5% 11g	32% 12g	38g per day for Men 19-50 years
Protein	23% 12.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	64% 257μg	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	2.36% 2.13mg	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	1.04% 0.16mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	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	59% 4.72mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	36.4% 255mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Boiled Lentils have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B1, 4.9 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B5, 7.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 319.7 times more Vitamin E than Boiled Lentils.
• Both Boiled Lentils and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Boiled Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lentils vs Sunflower Seeds:

• Boiled Lentils have 14.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 7.2 times more Copper, 1.6 times more Iron, 9 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 18.9 times more Selenium and 3.9 times more Zinc than Boiled Lentils.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 5 times more Energy, 135.4 times more Fat, 84.1 times more Saturated Fat, 1.6 times more Omega 3, 168.2 times more Omega 6, 1.5 times more Sugars and 2.3 times more Protein than Boiled Lentils.
• Both Boiled Lentils and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.