Comparing Nutrients in 7 ounces Cooked Frozen Kale with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	44% 14g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	8.5% 6.17g	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	1.15% 0.83g	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	% 1.07g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 4.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	121% 1.57mg	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	32.2% 129μg	116% 464μg	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	39.2% 35.3mg	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	21.3% 3.2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	398% 3.58mg	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	21% 1.67mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	179% 4.13mg	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	12% 83.3mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale with Salt VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Kale with Salt versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Kale with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cooked Frozen Kale with Salt have more Vitamin A, 16.2 times more Vitamin C and 135 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin B3, 40.8 times more Vitamin B5, 12.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 22.6 times more Vitamin E than Boiled Frozen Kale, drained with Salt.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Kale, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Kale with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cooked Frozen Kale with Salt have 1.7 times more Calcium, 84 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 26.9 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 3.8 times more Manganese, 27.1 times more Phosphorus, 3.4 times more Potassium, 78.2 times more Selenium and 19.3 times more Zinc than Boiled Frozen Kale, drained with Salt.
• 7 ounces of Cooked Frozen Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Kale with Salt have 4.1 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 16.4 times more Energy, 42.4 times more Fat, 44.7 times more Saturated Fat, 132.6 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars, 4.6 times more Fiber and 6.8 times more Protein than Boiled Frozen Kale, drained with Salt.
• 7 ounces of Cooked Frozen Kale with Salt provide inadequate amounts of Energy and Omega 6