Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Lentils	27%	3%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Energy	28.4% 825kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	69% 89.8g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	40% 15g	38g per day for Men 19-50 years
Protein	49% 27.4g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	59% 0.77mg	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	84% 336μg	170% 679μg	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	2.2% 2mg	7.1% 6.38mg	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	247% 37mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Lentils	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	119% 1.07mg	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	67.3% 5.4mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	86% 1.97mg	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	234% 1637mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 53.3 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 8.2 times more Vitamin B1, 2 times more Vitamin B9, 3.2 times more Vitamin C and 1.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Lentils have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 793 times more Selenium and 1.6 times more Zinc than Raw Lentils.
• While Raw Lentils contain 1.7 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 47 times more Fat, 33.9 times more Saturated Fat, 79.2 times more Omega 6 and 1.3 times more Sugars than Raw Lentils.
• While Raw Lentils contain 1.6 times more Omega 3, 2.6 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Lentils have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.