Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Kale with Salt

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Kale with Salt: 682g

Sunflower Seeds have 13.3 times more energy per 100g than Boiled Kale with Salt. It has very high energy density when compared to other foods. Boiled and Drained Kale with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Kale with Salt?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	10.2% 1.74g	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	27.8% 36g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	11.4% 8.25g	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	3.95% 2.86g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.7g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	111% 995μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	33% 0.43mg	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	111% 443μg	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	135% 121mg	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	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2378% 2853μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	102% 1023mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	50.8% 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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	40.6% 170mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	161% 3.7mg	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% 286mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	115% 1718mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	16.6% 612g	3700g per day for Men 19-50 years

Sunflower Seeds VS Boiled Kale With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Kale with Salt?

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

• 300 calories of Sunflower Seeds have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 645.9 times more Vitamin A, 5.2 times more Vitamin B2, 2 times more Vitamin B5, 3.8 times more Vitamin B9, 168.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• 300 calories of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Sunflower Seeds have 2 times more Copper, 4 times more Selenium and 1.4 times more Zinc than Boiled Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 25.5 times more Calcium, 2.1 times more Iron, 3.7 times more Manganese, 3 times more Potassium, 371.6 times more Sodium and 252 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Kale with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have 3.2 times more Fat, 2.2 times more Saturated Fat and 6.8 times more Omega 6 than Boiled Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 73.2 times more Omega 3, 3.5 times more Carbohydrate, 6.1 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Kale with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seeds provide inadequate amounts of Omega 3