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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Frozen Kale with Salt: 1389g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	6.86% 2.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	292% 4.67g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	21% 3.6g	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	23% 17g	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	8.05% 5.83g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	25% 9.54g	84% 32g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	67.3% 0.88mg	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	226% 903μg	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	275% 247mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	103% 0.93mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	327% 7.53mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	233% 3500mg	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	33.7% 1248g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Roasted Sunflower Seeds have 2.6 times more Vitamin B5 than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain more Vitamin A, 9.6 times more Vitamin B1, 9.2 times more Vitamin B2, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 205.5 times more Vitamin C and 2505.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B3 and Vitamin E per 500 calories.
• 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 Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 1.7 times more Copper, 1.7 times more Phosphorus, 4.9 times more Selenium and 1.2 times more Zinc than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain 34.6 times more Calcium, 3.6 times more Iron, 3.1 times more Magnesium, 4.2 times more Manganese, 2.7 times more Potassium, 1358 times more Sodium and 1210.1 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 2.5 times more Fat, 2 times more Saturated Fat and 7.9 times more Omega 6 than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain 78.7 times more Omega 3, 3.6 times more Carbohydrate, 7.2 times more Sugars, 3.3 times more Fiber and 2.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Kale with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3