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

Weight per 100 calories

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

Oil Roasted Sunflower Seeds have 21.9 times more energy per 100g than Boiled Beet Greens. It has very high energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Boiled and Drained Beet Greens contain 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 Oil Roasted Sunflower Seed Kernels and Boiled and Drained Beet Greens have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Phosphorus and 4 times more Selenium than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 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.

Comparison of macro-nutrients per 100 calories:

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