Comparing Nutrients in 7 ounces Lentils VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 699kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	37% 12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	31.4% 41g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	NA	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	0.74% 0.54g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	60% 23g	38g per day for Men 19-50 years
Protein	87.3% 49g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	238% 951μg	118% 472μg	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	9.92% 8.93mg	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	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	404% 3.64mg	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	161% 13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	79.7% 558mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Lentils vs Toasted Sunflower Seeds:

• 7 ounces of Lentils have 2.7 times more Vitamin B1, 2 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Lentils.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Toasted Sunflower Seeds:

• 7 ounces of Lentils have 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus and 1.6 times more Zinc than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 1.4 times more Omega 3, 3.1 times more Carbohydrate and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 53.6 times more Fat, 38.7 times more Saturated Fat and 90.3 times more Omega 6 than Raw Lentils.
• Both Lentils and Toasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.