Oil Roasted Sunflower Seeds have 39.5 times more energy per 100g than Boiled Escarole. It has very high energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Escarole?
Oil Roasted Sunflower Seeds VS Boiled Escarole Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Escarole?
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Boiled Escarole:
300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain more Vitamin A, 7.3 times more Vitamin B1, 8.7 times more Vitamin B2, 3 times more Vitamin B3, 4.7 times more Vitamin B5, 13.2 times more Vitamin B9, 118.4 times more Vitamin C and 2697.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Boiled Escarole:
300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Phosphorus and 9.9 times more Selenium than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain 20.9 times more Calcium, 1.9 times more Copper, 6.6 times more Iron, 4 times more Magnesium, 7.3 times more Manganese, 20 times more Potassium, 250 times more Sodium, 5.2 times more Zinc and 2416.4 times more Water than Oil Roasted Sunflower Seed Kernels.
300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Oil Roasted Sunflower Seeds have 7.2 times more Fat, 4.3 times more Saturated Fat and 12.6 times more Omega 6 than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain 5.8 times more Omega 3, 5.3 times more Carbohydrate, 2.9 times more Sugars, 10.4 times more Fiber and 2.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Boiled Escarole offer comparable quantities of Energy per 300 calories.
300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3