Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Collards

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Collards: 909g

Sunflower Seeds have 17.7 times more energy per 100g than Boiled Collards. It has very high energy density when compared to other foods. Boiled and Drained Collards having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Sunflower Seeds	Boiled Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	39.5% 51.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	5% 3.64g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	96% 36.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Collards	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	384% 3455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	89.5% 1.16mg	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	29% 117μg	36.4% 145μg	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	0.8% 0.72mg	184% 165mg	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	120% 18mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3080% 3696μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Collards	Recommended Dietary Allowance
Calcium	4% 40mg	128% 1282mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	51.5% 0.46mg	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	33.7% 2.7mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	202% 4.64mg	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	48.4% 339mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	22% 820g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1 and 2.3 times more Vitamin E than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 2241.6 times more Vitamin A, 5.3 times more Vitamin B2, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6, 230.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Collards have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 2 times more Copper, 6 times more Selenium and 1.2 times more Zinc than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 32 times more Calcium, 3.8 times more Iron, 4.6 times more Manganese, 3.2 times more Potassium, 29.5 times more Sodium and 337.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Collards have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 4 times more Fat, 5.4 times more Saturated Fat and 18.6 times more Omega 6 than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 27.4 times more Omega 3, 5 times more Carbohydrate, 2.7 times more Sugars, 8.2 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Collards have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.