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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	37% 12g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	31.4% 41g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	NA	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	16% 6.15g	60% 23g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	123% 1.6mg	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	16.4% 65.5μg	118% 472μg	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	40% 36mg	3.1% 2.78mg	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	28% 4.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	404% 3.64mg	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	43.4% 3.47mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	182% 4.2mg	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	9.07% 63.5mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.054% 2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens And Turnips have more Vitamin A and 13 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 4.4 times more Vitamin B2, 8.6 times more Vitamin B3, 85.1 times more Vitamin B5, 12 times more Vitamin B6 and 7.2 times more Vitamin B9 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens And Turnips vs Toasted Sunflower Seeds:

• Boiled and Drained Frozen Turnip Greens And Turnips have 2.2 times more Calcium, 6.3 times more Sodium and 91 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13.8 times more Copper, 3.9 times more Iron, 5.4 times more Magnesium, 5.3 times more Manganese, 36.2 times more Phosphorus, 2.3 times more Potassium and 14.3 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 17.7 times more Energy, 149.5 times more Fat, 70 times more Saturated Fat, 812.8 times more Omega 6, 4.2 times more Carbohydrate, 3.7 times more Fiber and 5.8 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.