Comparing Nutrients in 100 grams Boiled Kale VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.24% 36kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.08% 5.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	62% 0.81mg	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	16.3% 65μg	59.5% 238μg	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	19.8% 18mg	1.56% 1.4mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	204% 1.83mg	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	10.5% 0.84mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	92% 2.1mg	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	6% 42mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kale vs Toasted Sunflower Seeds:

• Boiled and Drained Kale has more Vitamin A and 12.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B1, 2 times more Vitamin B2, 9.2 times more Vitamin B3, 41.5 times more Vitamin B5, 12.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kale vs Toasted Sunflower Seeds:

• Boiled and Drained Kale has 2.6 times more Calcium, 5.3 times more Sodium and 89.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 27.4 times more Copper, 8.1 times more Iron, 5.2 times more Magnesium, 3.9 times more Manganese, 27.6 times more Phosphorus, 3.4 times more Potassium and 19.6 times more Zinc than Boiled and Drained Kale.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Kale has 4.7 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 17.2 times more Energy, 46.9 times more Fat, 34 times more Saturated Fat, 130.7 times more Omega 6, 3.9 times more Carbohydrate, 2.9 times more Fiber and 5.9 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.