Comparing Nutrients in 7 ounces Sunflower Seeds VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	40% 1159kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	2.93% 2.12g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	16% 6.15g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	10.2% 0.13mg	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	113% 450μg	16.4% 65.5μg	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	3.1% 2.78mg	40% 36mg	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	465% 69.8mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	15.5% 155mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	29.3% 0.26mg	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	130% 10.4mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	34.5% 0.79mg	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	187% 1310mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cooked Frozen Turnip Greens And Turnips:

• Dried Sunflower Seed Kernels have 29.6 times more Vitamin B1, 5.5 times more Vitamin B2, 17.2 times more Vitamin B3, 13.6 times more Vitamin B5, 20.1 times more Vitamin B6, 6.9 times more Vitamin B9 and 16.5 times more Vitamin E than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 143.7 times more Vitamin A, 13 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 And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cooked Frozen Turnip Greens And Turnips:

• Dried Sunflower Seed Kernels have 13.5 times more Copper, 3 times more Iron, 13.5 times more Magnesium, 4.9 times more Manganese, 20.6 times more Phosphorus, 3 times more Potassium, 48.2 times more Selenium and 13.5 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.6 times more Calcium, 2.1 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 16.7 times more Energy, 135.4 times more Fat, 52.4 times more Saturated Fat, 501.1 times more Omega 6, 4.1 times more Carbohydrate, 2.4 times more Sugars, 2.8 times more Fiber and 6.9 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.