Comparing Nutrients in 100 calories Boiled Beet Greens VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Boiled Beet Greens: 370g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 21.9 times more energy per unit of mass than Boiled and Drained Beet Greens, which is very high in comparison to other foods. Boiled Beet Greens having very low energy density.

Which food has more nutrients per 100 calories - Boiled Beet Greens or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Beet Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	0.72% 0.53g	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	0% 0g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	17% 9.5g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	158% 1419μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	10.3% 0.13mg	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	13% 52μg	9.9% 39.5μg	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	102% 92mg	0.21% 0.19mg	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	44.7% 6.7mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.2% 422mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	34% 0.3mg	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	88% 7.04mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	15.3% 0.35mg	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	21.7% 152mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Beet Greens vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Beet Greens have more Vitamin A, 8 times more Vitamin B1, 22.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B6, 1.3 times more Vitamin B9, 496.3 times more Vitamin C and 3423.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Boiled and Drained Beet Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Beet Greens vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Beet Greens have 28.7 times more Calcium, 3.1 times more Copper, 9.7 times more Iron, 11.7 times more Magnesium, 5.4 times more Manganese, 41.3 times more Potassium, 1761.4 times more Sodium, 2.1 times more Zinc and 1269 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 4 times more Selenium than Boiled and Drained Beet Greens.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens have 1.6 times more Omega 3, 5.2 times more Carbohydrate, 4.2 times more Sugars, 6 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.7 times more Fat, 10.4 times more Saturated Fat and 24 times more Omega 6 than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.