Comparing Nutrients in 300 calories Toasted Sunflower SeedsVS Boiled Escarole
Weight per 300 calories
Toasted Sunflower Seeds
48.5g
Boiled Escarole
2000g
Toasted Sunflower Seeds have 41.3 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 - Toasted Sunflower Seeds or Boiled Escarole?
Toasted Sunflower Seeds VS Boiled Escarole Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Boiled Escarole?
Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Boiled Escarole:
300 calories of Toasted Sunflower Seeds have 1.2 times more Vitamin B6 than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain more Vitamin A, 7.5 times more Vitamin B1, 9 times more Vitamin B2, 3.1 times more Vitamin B3, 4.8 times more Vitamin B5, 13.5 times more Vitamin B9 and 97.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Boiled Escarole:
300 calories of Toasted Sunflower Seeds have 1.3 times more Phosphorus than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain 33.3 times more Calcium, 2 times more Copper, 4.4 times more Iron, 4.2 times more Magnesium, 7.5 times more Manganese, 20.6 times more Potassium, 261.4 times more Sodium, 5.4 times more Zinc and 3891 times more Water than Toasted Sunflower Seed Kernels no Salt.
300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Toasted Sunflower Seeds have 7.6 times more Fat, 3.4 times more Saturated Fat and 13.1 times more Omega 6 than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain 6.3 times more Omega 3, 6.2 times more Carbohydrate, 10 times more Fiber and 2.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Boiled Escarole offer comparable quantities of Energy per 300 calories.
300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3