Comparing Nutrients in 1 pound Boiled Turnips VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Turnips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	80% 104g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	24% 9.07g	127% 48g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.48% 1.36mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	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	10.2% 41μg	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	58.5% 52.6mg	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	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	10.2% 0.82mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	17% 118mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Turnips vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Turnips have 10.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Vitamin B1, 12.2 times more Vitamin B2, 13.8 times more Vitamin B3, 48.9 times more Vitamin B5, 11.8 times more Vitamin B6, 26 times more Vitamin B9, 1816.5 times more Vitamin E and 31 times more Vitamin K than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Turnips vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Turnips have 5.3 times more Sodium and 60.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 902 times more Copper, 23.8 times more Iron, 14.1 times more Magnesium, 29.3 times more Manganese, 43.8 times more Phosphorus, 2.7 times more Potassium, 391 times more Selenium and 43.4 times more Zinc than Boiled and Drained Turnips.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 26.9 times more Energy, 641.3 times more Fat, 883.5 times more Saturated Fat, 2.5 times more Omega 3, 3800.9 times more Omega 6, 4.5 times more Carbohydrate, 5.3 times more Fiber and 28.3 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Turnips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.