Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Turnips

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Turnips: 1071g

Oil Roasted Sunflower Seeds have 21.1 times more energy per 100g than Turnips. It has very high energy density when compared to other foods. Raw Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Turnips	12%	3%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.76% 0.13g	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	53% 69g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	56% 40.7g	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	50.8% 19.3g	38g per day for Men 19-50 years
Protein	18% 10g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	74% 0.96mg	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	40% 161μg	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	250% 225mg	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	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Calcium	4.4% 44mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	101% 0.91mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	62.4% 1.44mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	26.6% 984g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Turnips Nutrients Per 300 Kcal

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

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

• 300 calories of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B5 and 57.3 times more Vitamin E than Turnips.
• While 300 kcal of Raw Turnips contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 403.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Turnips have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Phosphorus and 5.3 times more Selenium than Turnips.
• While 300 kcal of Raw Turnips contain 7.3 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 8.4 times more Potassium, 472.2 times more Sodium and 1261.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Turnips contain similar levels of Copper and 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 24.3 times more Fat, 30.4 times more Saturated Fat and 134.8 times more Omega 6 than Turnips.
• While 300 kcal of Raw Turnips contain 10.4 times more Omega 3, 5.9 times more Carbohydrate, 25.8 times more Sugars and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Turnips offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Turnips provide inadequate amounts of Omega 6