Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And Turnips VS Sunflower Seed Butter

Weight per 500 calories

• Cooked Frozen Turnip Greens And Turnips: 1429g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 17.6 times more energy per unit of mass than Boiled and Drained Frozen Turnip Greens And Turnips, which is very high in comparison to other foods. Cooked Frozen Turnip Greens And Turnips having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	14.5% 19g	130g per day for Men 19-50 years
Sugars	21% 15.3g	11.8% 8.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	117% 44.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	684% 6157μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	34.3% 0.45mg	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	118% 471μg	48% 192μg	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	289% 260mg	2.43% 2.2mg	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	203% 30.4mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4942% 5930μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	183% 1829mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	144% 1.3mg	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	313% 25mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	81.6% 343mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	73% 1.68mg	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	65.3% 457mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	91% 3086mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	35% 1301g	0.014% 0.5g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens And Turnips VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Cooked Frozen Turnip Greens And Turnips vs Sunflower Seed Butter:

• 500 calories of Cooked Frozen Turnip Greens And Turnips have 16.6 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9, 118.8 times more Vitamin C and 1.6 times more Vitamin E than Sunflower Seed Butter.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Turnip Greens And Turnips vs Sunflower Seed Butter:

• 500 calories of Cooked Frozen Turnip Greens And Turnips have 35.3 times more Calcium, 1.5 times more Copper, 7.5 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 6.6 times more Potassium, 111.6 times more Sodium, 1.3 times more Zinc and 2588.6 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.4 times more Selenium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Sunflower Seed Butter contain similar levels of Phosphorus per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnip Greens And Turnips have 40.2 times more Omega 3, 3.7 times more Carbohydrate, 1.8 times more Sugars, 9.6 times more Fiber and 3.1 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 8.2 times more Fat, 3.1 times more Saturated Fat and 12 times more Omega 6 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3