Comparing Nutrients in 500 calories Sunflower Seeds VS Boiled Escarole

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Boiled Escarole: 3333g

Sunflower Seeds have 38.9 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.

Which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Escarole?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Sunflower Seeds	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	78.7% 102g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	10.6% 7.67g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	246% 93g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	41% 0.53mg	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	48.6% 194μg	650% 2600μg	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	1.33% 1.2mg	122% 110mg	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	201% 30mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Escarole	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	56% 4.5mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	558% 13mg	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	80.7% 565mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	85% 3143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Boiled Escarole:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1219.9 times more Vitamin A, 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 1.5 times more Vitamin B3, 28.5 times more Vitamin B5, 13.4 times more Vitamin B9, 91.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Boiled Escarole:

• Dried Sunflower Seed Kernels have 6.8 times more Selenium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 23 times more Calcium, 1.9 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 7.7 times more Manganese, 1.3 times more Phosphorus, 14.8 times more Potassium, 82.2 times more Sodium, 5.4 times more Zinc and 776.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.3 times more Fat, 2.7 times more Saturated Fat and 8.6 times more Omega 6 than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 7.8 times more Omega 3, 6 times more Carbohydrate, 3.4 times more Sugars, 12.7 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Escarole without Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.