Lets compare vitamin content per 7 ounces of Boiled Leeks vs Sunflower Seeds:
Boiled and Drained Leeks have 13.7 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 56.9 times more Vitamin B1, 17.8 times more Vitamin B2, 41.7 times more Vitamin B3, 15.7 times more Vitamin B5, 11.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 70.3 times more Vitamin E than Boiled and Drained Leeks.
Both Boiled and Drained Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Leeks vs Sunflower Seeds:
Boiled and Drained Leeks have 19.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 29 times more Copper, 4.8 times more Iron, 23.2 times more Magnesium, 7.9 times more Manganese, 38.8 times more Phosphorus, 7.4 times more Potassium, 106 times more Selenium and 83.3 times more Zinc than Boiled and Drained Leeks.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 18.8 times more Energy, 257.3 times more Fat, 165 times more Saturated Fat, 512.2 times more Omega 6, 2.6 times more Carbohydrate, 8.6 times more Fiber and 25.7 times more Protein than Boiled and Drained Leeks.
Both Boiled and Drained Leeks and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 7 oz.
Both Boiled and Drained Leeks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.