Comparing Nutrients in 5 ounces Sunflower Seeds VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.47% 1.06g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.3% 0.095mg	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	80.4% 322μg	14% 55.3μg	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	2.2% 2mg	34.3% 31mg	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	332% 50mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	11% 111mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	23.6% 0.21mg	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	93% 7.44mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	29.3% 0.67mg	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	134% 936mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Frozen Turnip Greens:

• Dried Sunflower Seed Kernels have 27.4 times more Vitamin B1, 4.8 times more Vitamin B2, 17.8 times more Vitamin B3, 16.4 times more Vitamin B5, 20.1 times more Vitamin B6, 5.8 times more Vitamin B9 and 13.2 times more Vitamin E than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 179.3 times more Vitamin A, 15.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Frozen Turnip Greens:

• Dried Sunflower Seed Kernels have 12 times more Copper, 2.7 times more Iron, 12.5 times more Magnesium, 4.1 times more Manganese, 19.4 times more Phosphorus, 2.9 times more Potassium, 44.2 times more Selenium and 12.2 times more Zinc than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.9 times more Calcium, 1.7 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 20.1 times more Energy, 122.5 times more Fat, 45 times more Saturated Fat, 452 times more Omega 6, 4 times more Carbohydrate, 3.5 times more Sugars, 2.5 times more Fiber and 6.2 times more Protein than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.