Comparing Nutrients in 300 calories Boiled Kale VS Sunflower Seeds

Weight per 300 calories

• Boiled Kale: 833g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 16.2 times more energy per unit of mass than Boiled and Drained Kale, which is very high in comparison to other foods. Boiled Kale having low energy density.

Which food has more nutrients per 300 calories - Boiled Kale or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Kale	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	14% 10g	1.86% 1.35g	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	4.83% 3.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1.3g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	135% 1217μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	53% 0.69mg	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	135% 542μg	29% 117μg	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	165% 148mg	0.8% 0.72mg	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	89.4% 13.4mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1250mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	103% 0.92mg	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	87.5% 7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	43.6% 1mg	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	50% 350mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kale vs Sunflower Seeds:

• Boiled and Drained Kale has 789.5 times more Vitamin A, 6.4 times more Vitamin B2, 2.4 times more Vitamin B5, 4.6 times more Vitamin B9, 206.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale vs Sunflower Seeds:

• Boiled and Drained Kale has 31.2 times more Calcium, 2.6 times more Iron, 1.2 times more Magnesium, 4.5 times more Manganese, 3.6 times more Potassium, 28.8 times more Sodium and 308.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper and 3.6 times more Selenium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 100.3 times more Omega 3, 4.3 times more Carbohydrate, 7.5 times more Sugars, 7.5 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 1.6 times more Saturated Fat and 5 times more Omega 6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.