Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Leeks	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.26% 0.045g	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	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	8.7% 0.11mg	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	6% 24μg	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	4.67% 4.2mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Leeks	Recommended Dietary Allowance
Calcium	5.7% 57mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	6.9% 0.062mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	10.7% 0.25mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.45% 91g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 12.5 times more Vitamin B1, 14.3 times more Vitamin B2, 21 times more Vitamin B3, 98.1 times more Vitamin B5, 7.1 times more Vitamin B6 and 9.9 times more Vitamin B9 than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain more Vitamin A and 3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Toasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 29.6 times more Copper, 6.2 times more Iron, 9.2 times more Magnesium, 8.6 times more Manganese, 68.1 times more Phosphorus, 5.6 times more Potassium and 88.3 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 90.8 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 20 times more Energy, 284 times more Fat, 220.5 times more Saturated Fat, 830.9 times more Omega 6, 2.7 times more Carbohydrate, 11.5 times more Fiber and 21.2 times more Protein than Boiled and Drained Leeks.
• Both Toasted Sunflower Seed Kernels no Salt and Boiled and Drained Leeks have similar amounts of Omega 3 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.