Comparing Nutrients in 100 calories Canned Turnip Greens with Liquids VS Sunflower Seeds

Weight per 100 calories

• Canned Turnip Greens with Liquids: 714g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 41.7 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very high in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Turnip Greens with Liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Turnip Greens with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	32% 12g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	142% 1279μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.14% 0.086mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	17.7% 0.23mg	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	73.2% 293μg	9.7% 39μg	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	123% 111mg	0.27% 0.24mg	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	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	84.3% 843mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	34.2% 0.31mg	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	135% 10.8mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	14.5% 0.33mg	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	21.4% 150mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	132% 1979mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	18.3% 676g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Turnip Greens with Liquids vs Sunflower Seeds:

• Canned Turnip Greens Solids and Liquids have 2489 times more Vitamin A, 7.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 7.5 times more Vitamin B9 and 461.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Turnip Greens with Liquids vs Sunflower Seeds:

• Canned Turnip Greens Solids and Liquids have 63.1 times more Calcium, 1.9 times more Copper, 12 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 9.1 times more Potassium, 1283.9 times more Sodium, 1.9 times more Zinc and 835.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Selenium than Canned Turnip Greens Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Turnip Greens Solids and Liquids have 58.4 times more Omega 3, 5 times more Carbohydrate, 8.2 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Fat, 1.5 times more Saturated Fat and 15.3 times more Omega 6 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.