Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Collards

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Collards	31%	14%	55%

Macro Nutrients

	Toasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	4.17% 5.4g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	30.3% 11.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	5.4% 3.02g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	28% 251μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	5.34% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	12.7% 0.17mg	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	59.5% 238μg	32.3% 129μg	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	1.56% 1.4mg	39.2% 35.3mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	364% 437μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Calcium	5.7% 57mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	5.1% 0.046mg	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	85% 6.8mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	28.6% 0.66mg	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	165% 1158mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Collards per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Toasted Sunflower Seeds have 6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 26.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Collards.
• While 100 g of Raw Collards contain more Vitamin A and 25.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Collards:

• 100 grams of Toasted Sunflower Seeds have 39.9 times more Copper, 14.5 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 46.3 times more Phosphorus, 2.3 times more Potassium and 25.2 times more Zinc than Collards.
• While 100 g of Raw Collards contain 4.1 times more Calcium and 89.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 19.3 times more Energy, 93.1 times more Fat, 108.2 times more Saturated Fat, 456 times more Omega 6, 3.8 times more Carbohydrate, 2.9 times more Fiber and 5.7 times more Protein than Collards.
• While 100 g of Raw Collards contain 1.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Collards provide inadequate amounts of Energy and Omega 6