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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	40% 1155kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	16% 6.15g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	14% 139mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 14.5 times more Vitamin B3, 84.8 times more Vitamin B5, 12 times more Vitamin B6, 7.2 times more Vitamin B9 and 12.3 times more Vitamin E than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 13 times more Vitamin C and 153.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cooked Frozen Turnip Greens And Turnips:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.8 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 5.3 times more Manganese, 36.1 times more Phosphorus, 3.9 times more Potassium, 72.1 times more Selenium and 14.3 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.8 times more Calcium, 6.3 times more Sodium and 75.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.6 times more Energy, 131.1 times more Fat, 61.4 times more Saturated Fat, 712.7 times more Omega 6, 5 times more Carbohydrate, 2.6 times more Sugars, 3.6 times more Fiber and 6.5 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.