Comparing Nutrients in 1 pound Cooked Frozen Turnips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Turnips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	84% 109g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	132% 50.3g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	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	13.2% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	281% 3.65mg	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	9.07% 36.3μg	269% 1075μg	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	19.7% 17.7mg	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	922% 8.3mg	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	55.6% 4.45mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Turnips vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Turnips have 2.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B1, 8.8 times more Vitamin B2, 12.6 times more Vitamin B3, 49.9 times more Vitamin B5, 12 times more Vitamin B6, 29.6 times more Vitamin B9, 1305 times more Vitamin E and 27 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Turnips vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Turnips have 12 times more Sodium and 78 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 29 times more Copper, 3.9 times more Iron, 9.2 times more Magnesium, 21.1 times more Manganese, 44.4 times more Phosphorus, 4.7 times more Potassium, 132.2 times more Selenium and 26.5 times more Zinc than Boiled and Drained Frozen Turnips.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Turnips have 1.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 207.5 times more Fat, 208.8 times more Saturated Fat, 1170.8 times more Omega 6, 5.5 times more Carbohydrate, 5.6 times more Fiber and 12.6 times more Protein than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Turnips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.