Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.6% 0.1g	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	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	2.05% 1.5g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	2.74% 0.14mg	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	19.3% 77.4μg	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	48% 43.3mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	33% 0.3mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	41% 0.94mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.85% 179g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B1, 3.3 times more Vitamin B2, 15 times more Vitamin B3, 102 times more Vitamin B5, 12 times more Vitamin B6, 6.1 times more Vitamin B9 and 9.8 times more Vitamin E than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A, 15.6 times more Vitamin C and 192.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Frozen Turnip Greens, drained with Salt 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 with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.2 times more Copper, 2 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 34 times more Phosphorus, 3.8 times more Potassium, 66.1 times more Selenium and 12.9 times more Zinc than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain 2.2 times more Calcium, 83.7 times more Sodium and 75.3 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 20.1 times more Energy, 118.6 times more Fat, 52.7 times more Saturated Fat, 642.8 times more Omega 6, 4.8 times more Carbohydrate, 3.6 times more Sugars, 3.3 times more Fiber and 5.8 times more Protein than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt 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 Frozen Turnip Greens, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.