Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	8.33% 11g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.64% 1.2g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15% 5.75g	38g per day for Men 19-50 years
Protein	71% 40g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	20% 0.26mg	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	116% 464μg	6.95% 27.8μg	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	2.43% 2.2mg	55% 49.4mg	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	481% 72mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	17.3% 173mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	55.3% 0.5mg	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	106% 8.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	44.3% 1.02mg	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	323% 2260mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Beet Greens:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Vitamin B1, 8.3 times more Vitamin B3, 21.1 times more Vitamin B5, 6 times more Vitamin B6, 16.7 times more Vitamin B9 and 20.1 times more Vitamin E than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 22.6 times more Vitamin C and 156.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Beet Greens have similar amounts of Vitamin B2 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Beet Greens:

• Oil Roasted Sunflower Seed Kernels have 7.2 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 27.8 times more Phosphorus, 86.9 times more Selenium and 10.4 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Calcium, 1.9 times more Potassium, 80.3 times more Sodium and 57.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 21.9 times more Energy, 256.5 times more Fat, 228 times more Saturated Fat, 13.5 times more Omega 3, 526.3 times more Omega 6, 4.2 times more Carbohydrate, 5.2 times more Sugars, 3.7 times more Fiber and 7.8 times more Protein than Boiled and Drained Beet Greens.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Beet Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.