Comparing Nutrients in 7 ounces Dried Leeks VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 637kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	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	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	58% 22g	38g per day for Men 19-50 years
Protein	54% 30g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	123% 1.6mg	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	182% 726μg	118% 470μg	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	260% 234mg	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	404% 3.63mg	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	189% 15mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	182% 4.2mg	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	98% 687mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Leeks vs Roasted Sunflower Seeds:

• Freeze-dried Leeks have more Vitamin A, 7.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 84.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3 and 9.2 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Leeks vs Roasted Sunflower Seeds:

• Freeze-dried Leeks have 5.1 times more Calcium, 2 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2.8 times more Potassium and 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 3.3 times more Phosphorus, 13.9 times more Selenium and 8 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks have 10 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.7 times more Fat, 18.7 times more Saturated Fat, 69.7 times more Omega 6 and 1.3 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 7 oz.
• Both Freeze-dried Leeks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.