Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Turnips

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Turnips: 1786g

Roasted Sunflower Seeds have 20.8 times more energy per 100g than Turnips. It has very high energy density when compared to other foods. Raw Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Turnips	12%	3%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	44.6% 0.71g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.26% 0.21g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	94% 68g	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	84.6% 32g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	124% 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	67% 268μg	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	417% 375mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Calcium	6% 60mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	169% 1.5mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	104% 2.4mg	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	69% 482mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	100% 3411mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	79.8% 1196mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	44% 4.82mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	44.3% 1641g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B5 and 41.9 times more Vitamin E than Raw Turnips.
• While Raw Turnips contain 7.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 311.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Turnips have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Turnips:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Phosphorus and 5.5 times more Selenium than Raw Turnips.
• While Raw Turnips contain 8.9 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium, 464.2 times more Sodium and 1591.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Turnips have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 24 times more Fat, 22.8 times more Saturated Fat and 131.4 times more Omega 6 than Raw Turnips.
• While Raw Turnips contain 12 times more Omega 3, 5.6 times more Carbohydrate, 28.9 times more Sugars and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Turnips have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.