Comparing Nutrients in 500 calories Collards VS Toasted Sunflower Seeds

Weight per 500 calories

• Collards: 1563g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 19.3 times more energy per unit of mass than Raw Collards, which is very high in comparison to other foods. Collards having low energy density.

Which food has more nutrients per 500 calories - Collards or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Collards	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	164% 62.5g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	84.3% 47g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Collards	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	436% 3922μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.3% 0.84mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	50% 0.65mg	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	504% 2016μg	48% 192μg	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	613% 552mg	1.26% 1.13mg	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	235% 35.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5691% 6830μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	363% 3625mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	165% 1.5mg	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	92% 7.34mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	74.2% 1.7mg	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	56% 391mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	98% 3328mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	NA	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	38% 1400g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Collards vs Toasted Sunflower Seeds:

• Raw Collards have more Vitamin A, 3.2 times more Vitamin B1, 8.8 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B6, 10.5 times more Vitamin B9 and 487.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 than Raw Collards.
• Both Raw Collards as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Collards vs Toasted Sunflower Seeds:

• Raw Collards have 78.7 times more Calcium, 1.3 times more Iron, 4 times more Magnesium, 6 times more Manganese, 8.4 times more Potassium, 109.6 times more Sodium and 1733.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.4 times more Phosphorus and 1.3 times more Zinc than Raw Collards.

Comparison of macro-nutrients per 500 calories:

• Raw Collards have 26.4 times more Omega 3, 5.1 times more Carbohydrate, 6.7 times more Fiber and 3.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Fat, 5.6 times more Saturated Fat and 23.6 times more Omega 6 than Raw Collards.
• Both Raw Collards and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Collards as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.