Comparing Nutrients in 7 ounces Boiled Lentils VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Lentils	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.94% 230kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	84% 1.1mg	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	89.8% 359μg	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	3.3% 2.98mg	5.95% 5.36mg	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	1.46% 0.22mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	352% 3.17mg	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	82.6% 6.6mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	179% 4.1mg	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	51% 357mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lentils versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lentils vs Sunflower Seed Butter:

• 7 ounces of Boiled Lentils have 3.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, 1.8 times more Vitamin C and 208.1 times more Vitamin E than Boiled Lentils.
• 7 ounces of Boiled Lentils have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Lentils as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lentils vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 3.4 times more Calcium, 6.4 times more Copper, 8.6 times more Magnesium, 4.2 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, 37.3 times more Selenium and 3.9 times more Zinc than Boiled Lentils.
• Both Boiled Lentils and Sunflower Seed Butter contain similar levels of Iron per seven ounces.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils have 1.4 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 5.3 times more Energy, 145.3 times more Fat, 88.3 times more Saturated Fat, 1.4 times more Omega 3, 71.1 times more Omega 6, 5.9 times more Sugars and 1.9 times more Protein than Boiled Lentils.
• Both Boiled Lentils and Sunflower Seed Butter offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Lentils provide inadequate amounts of Omega 6