Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Escarole per 7 oz
Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Escarole:
- 7 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Vitamin B1, 4.5 times more Vitamin B2, 13.2 times more Vitamin B3, 8.4 times more Vitamin B5, 49.5 times more Vitamin B6, 3 times more Vitamin B9 and 90.8 times more Vitamin E than Boiled Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain more Vitamin A, 3 times more Vitamin C and 68.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
- 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Escarole:
- 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 20.7 times more Copper, 5.9 times more Iron, 9.8 times more Magnesium, 5.4 times more Manganese, 51.8 times more Phosphorus, 2 times more Potassium, 391 times more Selenium and 7.6 times more Zinc than Boiled Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain 61.2 times more Water than Oil Roasted Sunflower Seed Kernels.
- 7 ounces of Boiled Escarole lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oil Roasted Sunflower Seeds have 39.5 times more Energy, 285 times more Fat, 168.3 times more Saturated Fat, 6.8 times more Omega 3, 495.8 times more Omega 6, 7.5 times more Carbohydrate, 13.5 times more Sugars, 3.8 times more Fiber and 17.4 times more Protein than Boiled Escarole.
- 7 ounces of Boiled Escarole provide inadequate amounts of Energy, Omega 3 and Omega 6