Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Cooked Frozen Turnips

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Cooked Frozen Turnips: 435g

Oil Roasted Sunflower Seeds have 25.7 times more energy per 100g than Cooked Frozen Turnips. It has very high energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.72% 0.12g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	14% 10.2g	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	23% 8.7g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	9.36% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	15.2% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	22.4% 0.29mg	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	8.7% 34.8μg	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	19% 17mg	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	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	30.4% 0.27mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	19% 0.43mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	10.4% 157mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	11% 407g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cooked Frozen Turnips Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cooked Frozen Turnips?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Cooked Frozen Turnips:

• 100 calories of Oil Roasted Sunflower Seeds have 1.9 times more Vitamin B5 and 70.6 times more Vitamin E than Cooked Frozen Turnips.
• While 100 kcal of Boiled and Drained Frozen Turnips contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2.2 times more Vitamin B6 and 91.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Turnips provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Cooked Frozen Turnips:

• 100 calories of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus and 5.1 times more Selenium than Cooked Frozen Turnips.
• While 100 kcal of Boiled and Drained Frozen Turnips contain 9.5 times more Calcium, 5.9 times more Iron, 2.8 times more Magnesium, 9.7 times more Potassium, 308.9 times more Sodium and 1564.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Turnips contain similar levels of Copper, Manganese and Zinc per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 8.3 times more Fat, 11 times more Saturated Fat and 47.5 times more Omega 6 than Cooked Frozen Turnips.
• While 100 kcal of Boiled and Drained Frozen Turnips contain 29.9 times more Omega 3, 4.9 times more Carbohydrate, 19.4 times more Sugars, 4.9 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Turnips offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Cooked Frozen Turnips provide inadequate amounts of Omega 6