Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked Frozen Turnips

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked Frozen Turnips: 2174g

Sunflower Seeds have 25.4 times more energy per 100g than Cooked Frozen Turnips. It has very high energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	72.7% 95g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	70.5% 51g	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	114% 43.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	112% 1.46mg	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	43.5% 174μg	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	94% 84.8mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	152% 1.37mg	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	56% 4.5mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	72.5% 304mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	95% 2.17mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	116% 3957mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	52% 783mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	55% 2035g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cooked Frozen Turnips:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1 and 69.3 times more Vitamin E than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 70.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked Frozen Turnips:

• Dried Sunflower Seed Kernels have 3.5 times more Selenium than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 10.4 times more Calcium, 4.7 times more Iron, 1.3 times more Manganese, 7.2 times more Potassium, 101.6 times more Sodium and 502.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Turnips have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 8.4 times more Fat, 7 times more Saturated Fat and 32.4 times more Omega 6 than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 39.8 times more Omega 3, 5.5 times more Carbohydrate, 22.8 times more Sugars, 5.9 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Turnips have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.