Comparing Nutrients in 500 calories Sunflower Seed Butter VS Boiled Turnip Greens with Salt

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Boiled Turnip Greens with Salt: 2500g

Sunflower Seed Butter has 30.9 times more energy per 100g than Boiled Turnip Greens with Salt. It has very high energy density when compared to other foods. Boiled and Drained Turnip Greens with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Sunflower Seed Butter	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	84% 109g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	18.3% 13.3g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	230% 87.5g	38g per day for Men 19-50 years
Protein	25% 14g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	1058% 9525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	346% 4.5mg	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	48% 192μg	738% 2950μg	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	2.43% 2.2mg	761% 685mg	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	124% 18.5mg	313% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7658% 9190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	343% 3425mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	703% 6.33mg	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	41.7% 3.34mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	366% 8.43mg	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	77% 540mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	149% 5075mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	442% 6625mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	63% 2330g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Boiled Turnip Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled Turnip Greens with Salt?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Boiled Turnip Greens with Salt:

• 500 kcal of Boiled and Drained Turnip Greens with Salt contain 26.2 times more Vitamin B1, 13.6 times more Vitamin B2, 1.9 times more Vitamin B3, 7.2 times more Vitamin B5, 10.1 times more Vitamin B6, 15.4 times more Vitamin B9, 313.1 times more Vitamin C and 2.5 times more Vitamin E than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Boiled Turnip Greens with Salt:

• 500 calories of Sunflower Seed Butter have 3.8 times more Selenium than Boiled Turnip Greens with Salt.
• While 500 kcal of Boiled and Drained Turnip Greens with Salt contain 66 times more Calcium, 4.9 times more Copper, 6 times more Iron, 2.2 times more Magnesium, 5 times more Manganese, 1.3 times more Phosphorus, 10.9 times more Potassium, 2725.1 times more Sodium and 4637.5 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Turnip Greens with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 7.8 times more Fat, 2.9 times more Saturated Fat and 11.3 times more Omega 6 than Boiled Turnip Greens with Salt.
• While 500 kcal of Boiled and Drained Turnip Greens with Salt contain 39.5 times more Omega 3, 5.8 times more Carbohydrate, 1.6 times more Sugars, 18.9 times more Fiber and 2 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Turnip Greens with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Boiled Turnip Greens with Salt provide inadequate amounts of Omega 6