Comparing Nutrients in 500 calories Boiled Turnips VS Sunflower Seeds

Weight per 500 calories

• Boiled Turnips: 2273g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 26.5 times more energy per unit of mass than Boiled and Drained Turnips, which is very high in comparison to other foods. Boiled Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Turnips	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	45.5% 0.73g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	13% 17g	130g per day for Men 19-50 years
Sugars	94% 68g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	120% 45.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	29% 16g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.2% 0.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	88.6% 1.15mg	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% 205μg	48.6% 194μg	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	293% 264mg	1.33% 1.2mg	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	3.03% 0.45mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	75% 750mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	5.05% 0.045mg	171% 1.54mg	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	51% 4.1mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	72.6% 1.67mg	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	84.4% 591mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	118% 4023mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24.2% 364mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	57.5% 2127g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips have 1.7 times more Vitamin B2, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 219.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1 and 66.2 times more Vitamin E than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Turnips as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Boiled and Drained Turnips have 11.2 times more Calcium, 7.3 times more Potassium, 47.2 times more Sodium and 525.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 33.9 times more Copper, 1.4 times more Magnesium, 10 times more Selenium and 1.6 times more Zinc than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Dried Sunflower Seed Kernels have similar amounts of Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Turnips have 14.2 times more Omega 3, 6.7 times more Carbohydrate, 30.3 times more Sugars and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.2 times more Fat, 21 times more Saturated Fat and 96.5 times more Omega 6 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Turnips as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.