Comparing Nutrients in 500 calories Cooked Frozen Kale with Salt VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cooked Frozen Kale with Salt: 1389g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 16.4 times more energy per unit of mass than Boiled Frozen Kale, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Kale with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	292% 4.67g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	23% 17g	3.62% 2.63g	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	8.05% 5.83g	0% 0g	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	% 7.5g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 2g	g per day for Men 19-50 years
Fiber	84% 32g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	73% 41g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	225% 2028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	51.5% 0.67mg	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	226% 903μg	49.4% 198μg	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	275% 247mg	1.03% 0.93mg	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	149% 22.4mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	208% 2083mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	169% 1.52mg	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	146% 11.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	76.4% 1.76mg	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	83.3% 583mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	0.035% 1.3g	3700g per day for Men 19-50 years

Cooked Frozen Kale With Salt VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cooked Frozen Kale with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Cooked Frozen Kale with Salt have more Vitamin A, 3.2 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 4.6 times more Vitamin B9, 266.1 times more Vitamin C and 2220 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B5 and 1.4 times more Vitamin E than Boiled Frozen Kale, drained with Salt.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Frozen Kale, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Kale with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Cooked Frozen Kale with Salt have 28.4 times more Calcium, 3.2 times more Iron, 3.2 times more Magnesium, 4.3 times more Manganese, 4.9 times more Potassium, 1381.3 times more Sodium and 959.1 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 1.6 times more Phosphorus and 4.8 times more Selenium than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Oil Roasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Kale with Salt have 68.2 times more Omega 3, 3.8 times more Carbohydrate, 6.4 times more Sugars, 3.6 times more Fiber and 2.4 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Fat, 2.7 times more Saturated Fat and 8.1 times more Omega 6 than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3