Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Boiled Turnip Greens with Salt

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Boiled Turnip Greens with Salt: 2500g

Toasted Sunflower Seeds have 31 times more energy per 100g than Boiled Turnip Greens with Salt. It has very high energy density when compared to other foods. Boiled and Drained Turnip Greens with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Boiled Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	24.4% 9.3g	230% 87.5g	38g per day for Men 19-50 years
Protein	25% 14g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1058% 9525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	346% 4.5mg	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% 192μg	738% 2950μg	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	1.26% 1.13mg	761% 685mg	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	NA	313% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7658% 9190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	343% 3425mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	703% 6.33mg	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	68.8% 5.5mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	366% 8.43mg	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	134% 935mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	149% 5075mg	3400mg per day for Men 19-50 years
Selenium	NA	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	442% 6625mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	63% 2330g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Turnip Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Boiled Turnip Greens with Salt?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Boiled Turnip Greens with Salt:

• 500 kcal of Boiled and Drained Turnip Greens with Salt contain more Vitamin A, 4.3 times more Vitamin B1, 7.8 times more Vitamin B2, 3 times more Vitamin B3, 6.9 times more Vitamin B6, 15.3 times more Vitamin B9 and 605.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Turnip Greens with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Boiled Turnip Greens with Salt:

• 500 calories of Toasted Sunflower Seeds have 1.3 times more Phosphorus and 1.2 times more Zinc than Boiled Turnip Greens with Salt.
• While 500 kcal of Boiled and Drained Turnip Greens with Salt contain 74.4 times more Calcium, 4.3 times more Copper, 3.6 times more Iron, 5.3 times more Magnesium, 4.9 times more Manganese, 12.8 times more Potassium, 2733.9 times more Sodium and 2884.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 8 times more Fat, 3.6 times more Saturated Fat and 43.1 times more Omega 6 than Boiled Turnip Greens with Salt.
• While 500 kcal of Boiled and Drained Turnip Greens with Salt contain 25.1 times more Omega 3, 6.6 times more Carbohydrate, 9.4 times more Fiber and 2.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Turnip Greens with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Boiled Turnip Greens with Salt provide inadequate amounts of Omega 6