Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Kale	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.67% 1.2g	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% 0g	0.58% 0.42g	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	% 0.74g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.25g	g per day for Men 19-50 years
Fiber	28% 10.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	36% 20g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	4.85% 0.063mg	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	58.5% 234μg	16.3% 65μg	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	1.22% 1.1mg	19.8% 18mg	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	242% 36.3mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Kale	Recommended Dietary Allowance
Calcium	8.7% 87mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	7.44% 0.067mg	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	53.5% 4.3mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	23.6% 0.54mg	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	163% 1139mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.43% 90g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin B3, 40.8 times more Vitamin B5, 12.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 22.6 times more Vitamin E than Boiled and Drained Kale.
• While Boiled and Drained Kale contains more Vitamin A, 16.2 times more Vitamin C and 135 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 26.9 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 3.8 times more Manganese, 27.1 times more Phosphorus, 3.4 times more Potassium, 86.9 times more Selenium and 19.3 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.7 times more Calcium, 5.3 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 16.4 times more Energy, 42.4 times more Fat, 40.4 times more Saturated Fat, 119.6 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars, 2.7 times more Fiber and 6.8 times more Protein than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.