Comparing Nutrients in 7 ounces Sunflower Seeds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Lentils	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Energy	40% 1159kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	97% 126g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	5.56% 4.03g	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	0.74% 0.54g	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	% 4.96g	% 2.9g	g per day for Men 19-50 years
Fiber	45% 17g	56% 21.2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	82.4% 1.07mg	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	113% 450μg	238% 951μg	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	3.1% 2.78mg	9.92% 8.93mg	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	465% 69.8mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Lentils	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	166% 1.5mg	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	130% 10.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	120% 2.76mg	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	187% 1310mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.44% 16.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 71.8 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Lentils:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 2.4 times more Copper, 6.9 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 530 times more Selenium and 1.5 times more Zinc than Raw Lentils.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 48.5 times more Fat, 28.9 times more Saturated Fat, 55.7 times more Omega 6 and 1.3 times more Sugars than Raw Lentils.
• While Raw Lentils contain 1.9 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Lentils have similar amounts of Fiber and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.