Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Turnip Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	100% 32g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	80% 104g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	127% 48g	38g per day for Men 19-50 years
Protein	27% 15g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	271% 2440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	276% 3.6mg	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	44.2% 177μg	265% 1061μg	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	110% 99mg	5.54% 5mg	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	80.4% 12mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 689mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	909% 8.2mg	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	110% 8.8mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	410% 9.43mg	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	22% 154mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 410g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens vs Oil Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Turnip Greens has more Vitamin A, 19.8 times more Vitamin C and 167.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.9 times more Vitamin B1, 3.8 times more Vitamin B2, 8.8 times more Vitamin B3, 100.6 times more Vitamin B5, 11.8 times more Vitamin B6, 6 times more Vitamin B9 and 13.7 times more Vitamin E than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Turnip Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens vs Oil Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Turnip Greens has 1.7 times more Calcium and 58.7 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 12 times more Copper, 2.2 times more Iron, 4.9 times more Magnesium, 4.4 times more Manganese, 33.5 times more Phosphorus, 2.2 times more Potassium, 65.2 times more Selenium and 12.7 times more Zinc than Boiled and Drained Frozen Turnip Greens.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 1.5 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 20.4 times more Energy, 122.1 times more Fat, 71.4 times more Saturated Fat, 670.7 times more Omega 6, 4.6 times more Carbohydrate, 4.1 times more Sugars, 3.1 times more Fiber and 6 times more Protein than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6