Comparing Nutrients in 5 ounces Red Lentils VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Red Lentils	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.5% 507kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	60.5% 34g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.87% 0.49mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	86.4% 1.12mg	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	72.3% 289μg	83% 332μg	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	2.68% 2.4mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	284% 2.56mg	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	131% 10.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	128% 2.95mg	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	59.5% 417mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Lentils vs Oil Roasted Sunflower Seeds:

• Raw Pink Or Red Lentils have 1.6 times more Vitamin B1 and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 19.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Pink Or Red Lentils as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Lentils vs Oil Roasted Sunflower Seeds:

• Raw Pink Or Red Lentils have 1.7 times more Iron and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 3.9 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pink Or Red Lentils have 3.1 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 23.6 times more Fat, 18.6 times more Saturated Fat and 38.6 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Pink Or Red Lentils as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.