Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Kale	27%	31%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Energy	29% 839kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	1.94% 1.4g	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	0% 0g	0.8% 0.58g	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	% 1.05g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.26g	g per day for Men 19-50 years
Fiber	39.5% 15g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	16% 0.21mg	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	83% 332μg	22% 88μg	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	1.73% 1.56mg	147% 132mg	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	343% 51.5mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Calcium	12.3% 123mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	8.35% 0.075mg	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	76% 6.07mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	56.7% 1.3mg	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	231% 1615mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.43% 127g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 18.8 times more Vitamin B5, 5.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 55 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 84.9 times more Vitamin C and 125.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Kale have similar amounts of Vitamin B2 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 34 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 20.7 times more Phosphorus, 1.4 times more Potassium, 86.9 times more Selenium and 13.4 times more Zinc than Raw Kale.
• While Raw Kale contains 2.9 times more Calcium, 17.7 times more Sodium and 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 16.9 times more Energy, 34.4 times more Fat, 39.7 times more Saturated Fat, 117.6 times more Omega 6, 5.2 times more Carbohydrate, 3.1 times more Sugars, 2.6 times more Fiber and 6.9 times more Protein than Raw Kale.
• While Raw Kale contains 4.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.