Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Frozen Turnip Greens And Turnips

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Frozen Turnip Greens And Turnips: 1429g

Oil Roasted Sunflower Seeds have 28.2 times more energy per 100g than Frozen Turnip Greens And Turnips. It has very high energy density when compared to other foods. Frozen Turnip Greens And Turnips, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Frozen Turnip Greens And Turnips?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.93% 0.33g	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	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	90% 34.3g	38g per day for Men 19-50 years
Protein	18% 10g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	484% 4357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	81.3% 1.06mg	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	146% 586μg	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	410% 369mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	4.4% 44mg	163% 1629mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	81% 0.73mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	137% 3.14mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	34.5% 1171mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	36% 1330g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Frozen Turnip Greens And Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Frozen Turnip Greens And Turnips?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Frozen Turnip Greens And Turnips:

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Vitamin B5 than Frozen Turnip Greens And Turnips.
• While 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain more Vitamin A, 3.9 times more Vitamin B1, 8.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B6, 4.9 times more Vitamin B9 and 661.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Frozen Turnip Greens And Turnips:

• 300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Copper, 1.7 times more Phosphorus and 3.1 times more Selenium than Frozen Turnip Greens And Turnips.
• While 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain 36.9 times more Calcium, 10.7 times more Iron, 4 times more Magnesium, 3 times more Manganese, 4.8 times more Potassium, 169.1 times more Sodium and 1704.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Turnip Greens And Turnips contain similar levels of Zinc per 300 calories.
• 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 9.6 times more Fat, 7.8 times more Saturated Fat and 52.8 times more Omega 6 than Frozen Turnip Greens And Turnips.
• While 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain 22.6 times more Omega 3, 4.2 times more Carbohydrate, 6.4 times more Fiber and 3.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Turnip Greens And Turnips offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6