Lets compare vitamin content per 100 grams of Sunflower Seeds vs Boiled Leeks:
Dried Sunflower Seed Kernels have 56.9 times more Vitamin B1, 17.8 times more Vitamin B2, 41.7 times more Vitamin B3, 15.7 times more Vitamin B5, 11.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 70.3 times more Vitamin E than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 13.7 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Boiled Leeks:
Dried Sunflower Seed Kernels have 2.6 times more Calcium, 29 times more Copper, 4.8 times more Iron, 23.2 times more Magnesium, 7.9 times more Manganese, 38.8 times more Phosphorus, 7.4 times more Potassium, 106 times more Selenium and 83.3 times more Zinc than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 19.2 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 18.8 times more Energy, 257.3 times more Fat, 165 times more Saturated Fat, 512.2 times more Omega 6, 2.6 times more Carbohydrate, 1.2 times more Sugars, 8.6 times more Fiber and 25.7 times more Protein than Boiled and Drained Leeks.
Both Dried Sunflower Seed Kernels and Boiled and Drained Leeks have similar amounts of Omega 3 per 100 g.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.