Comparing Nutrients in 100 calories Sunflower Seeds VS Kale

Weight per 100 calories

• Sunflower Seeds: 17g
• Kale: 286g

Sunflower Seeds have 16.7 times more energy per 100g than Kale. It has very high energy density when compared to other foods. Raw Kale having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Kale?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Kale	27%	31%	42%

Macro Nutrients

	Sunflower Seeds	Kale	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3.9% 2.83g	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	1.6% 1.17g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.51g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	31% 11.7g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Kale	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	76.5% 689μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	32.3% 0.42mg	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	9.7% 39μg	44.3% 177μg	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	0.27% 0.24mg	297% 267mg	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	40% 6.02mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	928% 1113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Kale	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	17% 0.15mg	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	11.2% 0.9mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	114% 2.63mg	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	16% 113mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	6.92% 256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Kale:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin E than Raw Kale.
• While Raw Kale contains 1340.4 times more Vitamin A, 1.3 times more Vitamin B1, 16.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9, 1113.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Kale:

• Dried Sunflower Seed Kernels have 2 times more Copper and 3.5 times more Selenium than Raw Kale.
• While Raw Kale contains 54.3 times more Calcium, 5.1 times more Iron, 1.7 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus, 9 times more Potassium, 98.3 times more Sodium, 1.3 times more Zinc and 316.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, 1.5 times more Saturated Fat and 4.7 times more Omega 6 than Raw Kale.
• While Raw Kale contains 105.1 times more Omega 3, 3.7 times more Carbohydrate, 6.3 times more Sugars, 8 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Kale have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.