Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Turnips

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Turnips	12%	3%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Energy	40% 1155kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.14% 0.024g	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	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	10.4% 7.54g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	13.7% 0.18mg	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	7.44% 29.8μg	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	46.3% 41.7mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Turnips	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	18.7% 0.17mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	11.6% 0.27mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Turnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Turnips:

• 7 ounces of Roasted Sunflower Seeds have 2.7 times more Vitamin B1, 8.2 times more Vitamin B2, 17.6 times more Vitamin B3, 35.2 times more Vitamin B5, 8.9 times more Vitamin B6, 15.8 times more Vitamin B9, 870 times more Vitamin E and 27 times more Vitamin K than Turnips.
• While 7 oz of Raw Turnips contain 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Turnips have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Turnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Turnips:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Calcium, 21.5 times more Copper, 12.7 times more Iron, 11.7 times more Magnesium, 15.7 times more Manganese, 42.8 times more Phosphorus, 4.5 times more Potassium, 113.3 times more Selenium and 19.6 times more Zinc than Turnips.
• While 7 oz of Raw Turnips contain 22.3 times more Sodium and 76.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Turnips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 20.8 times more Energy, 498 times more Fat, 474.5 times more Saturated Fat, 1.7 times more Omega 3, 2731.8 times more Omega 6, 3.7 times more Carbohydrate, 6.2 times more Fiber and 21.5 times more Protein than Turnips.
• While 7 oz of Raw Turnips contain 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Turnips provide inadequate amounts of Energy, Omega 6 and Protein