Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Energy	42.4% 1228kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	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	60% 23g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	61% 34g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	185% 2.4mg	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	118% 472μg	182% 726μg	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	260% 234mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Leeks	Recommended Dietary Allowance
Calcium	11.3% 113mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	145% 1.3mg	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	169% 13.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	227% 5.23mg	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	328% 2298mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Leeks per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 9.2 times more Vitamin B5 than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 84.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.8 times more Copper, 3.3 times more Phosphorus and 8 times more Zinc than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 6.3 times more Calcium, 4.9 times more Potassium and 11.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks contain similar levels of Iron, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 27 times more Fat, 21.3 times more Saturated Fat and 79.6 times more Omega 6 than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 8.7 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Leeks offer comparable quantities of Fiber and Protein per seven ounces.