Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Kale

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Kale: 857g

Oil Roasted Sunflower Seeds have 16.9 times more energy per 100g than Kale. It has very high energy density when compared to other foods. Raw Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Kale	27%	31%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	203% 3.24g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	29% 38g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	11.7% 8.5g	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	0% 0g	4.85% 3.5g	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	% 0.38g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.54g	g per day for Men 19-50 years
Fiber	14% 5.37g	92% 35g	38g per day for Men 19-50 years
Protein	18% 10g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	230% 2066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	97% 1.26mg	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	29.6% 119μg	133% 531μg	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	0.62% 0.56mg	890% 801mg	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	123% 18.4mg	37.7% 5.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	2783% 3339μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Kale	Recommended Dietary Allowance
Calcium	4.4% 44mg	218% 2177mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	50.5% 0.45mg	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	27% 2.17mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	67.3% 283mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	343% 7.9mg	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	82.5% 577mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	87.7% 2983mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	20.8% 768g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 6 times more Vitamin B1, 21 times more Vitamin B2, 4.8 times more Vitamin B3, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9, 1436.2 times more Vitamin C and 2125.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Kale have similar amounts of Vitamin B5 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Kale:

• Oil Roasted Sunflower Seed Kernels have 2 times more Copper, 1.2 times more Phosphorus and 5.1 times more Selenium than Raw Kale.
• While Raw Kale contains 49.4 times more Calcium, 6.3 times more Iron, 4.4 times more Magnesium, 7.5 times more Manganese, 12.2 times more Potassium, 298.8 times more Sodium, 1.3 times more Zinc and 984.4 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 2 times more Fat, 2.3 times more Saturated Fat and 6.9 times more Omega 6 than Raw Kale.
• While Raw Kale contains 78.9 times more Omega 3, 3.3 times more Carbohydrate, 5.4 times more Sugars, more Fructose, 6.5 times more Fiber and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Kale have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.