Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Turnip Greens with Liquids

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Turnip Greens with Liquids: 2143g

Sunflower Seeds have 41.7 times more energy per 100g than Canned Turnip Greens with Liquids. It has very high energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Turnip Greens with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.54% 0.77g	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	52% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	426% 3836μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	61% 0.79mg	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	220% 879μg	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	369% 332mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	198% 1.78mg	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	404% 32.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	258% 5.94mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	396% 5936mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	45% 4.93mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	55% 2029g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Turnip Greens with Liquids:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1 than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 2489 times more Vitamin A, 7.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 7.5 times more Vitamin B9 and 461.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Turnip Greens Solids and Liquids have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Turnip Greens with Liquids:

• Dried Sunflower Seed Kernels have 1.8 times more Selenium than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 63.1 times more Calcium, 1.9 times more Copper, 12 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 9.1 times more Potassium, 1283.9 times more Sodium, 1.9 times more Zinc and 835.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 4.1 times more Fat, 1.5 times more Saturated Fat and 15.3 times more Omega 6 than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 58.4 times more Omega 3, 5 times more Carbohydrate, 8.2 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.