Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cooked Chopped Frozen Collards

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Chopped Frozen Collards: 1389g

Roasted Sunflower Seeds have 16.2 times more energy per 100g than Cooked Chopped Frozen Collards. It has very high energy density when compared to other foods. Boiled Chopped Frozen Collards having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cooked Chopped Frozen Collards?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	76% 99g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	11% 7.9g	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	25% 9.54g	102% 39g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	887% 7986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	122% 1.6mg	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	51% 204μg	264% 1056μg	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	1.34% 1.2mg	407% 367mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	7213% 8656μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	6% 60mg	292% 2917mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	85% 0.76mg	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% 3.26mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	400% 9.2mg	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	142% 992mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	103% 3486mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	33.2% 1229g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cooked Chopped Frozen Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cooked Chopped Frozen Collards?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cooked Chopped Frozen Collards:

• 500 calories of Roasted Sunflower Seeds have 3.8 times more Vitamin B5 and 1.3 times more Vitamin E than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain more Vitamin A, 7.2 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B6, 5.2 times more Vitamin B9, 304.9 times more Vitamin C and 3731.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cooked Chopped Frozen Collards:

• 500 calories of Roasted Sunflower Seeds have 2.1 times more Copper, 2.6 times more Phosphorus, 3.3 times more Selenium and 1.2 times more Zinc than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 48.5 times more Calcium, 4.8 times more Iron, 3.8 times more Magnesium, 5.1 times more Manganese, 4.8 times more Potassium, 269.4 times more Sodium and 1191.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 7.5 times more Fat, 5.4 times more Saturated Fat and 33.8 times more Omega 6 than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 29.8 times more Omega 3, 4.8 times more Carbohydrate, 3.4 times more Sugars, 4.1 times more Fiber and 2.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Chopped Frozen Collards offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Collards provide inadequate amounts of Omega 6