Comparing Nutrients in 100 grams Kale VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.2% 35kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.6% 2.62g	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	0.57% 0.41g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	% 2.5g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	103% 1.35mg	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	15.5% 62μg	56.8% 227μg	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	104% 93mg	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	4.4% 0.66mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	200% 1.8mg	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	20% 1.6mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	84.8% 1.95mg	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	7.86% 55mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Raw Kale has 80.3 times more Vitamin A, 66.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.1 times more Vitamin B1, 7.1 times more Vitamin B3, 3.1 times more Vitamin B5, 9.1 times more Vitamin B6, 3.7 times more Vitamin B9 and 53.3 times more Vitamin E than Raw Kale.
• Both Raw Kale and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Kale vs Sunflower Seeds:

• Raw Kale has 3.3 times more Calcium, 5.9 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 34 times more Copper, 3.3 times more Iron, 9.8 times more Magnesium, 2.1 times more Manganese, 12 times more Phosphorus, 1.9 times more Potassium, 58.9 times more Selenium and 12.8 times more Zinc than Raw Kale.

Comparison of macro-nutrients per 100 grams:

• Raw Kale has 6.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Energy, 34.5 times more Fat, 25 times more Saturated Fat, 79.2 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars, 2.1 times more Fiber and 7.1 times more Protein than Raw Kale.
• Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.