Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Frozen Chopped Collards

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Frozen Chopped Collards: 303g

Roasted Sunflower Seeds have 17.6 times more energy per 100g than Frozen Chopped Collards. It has very high energy density when compared to other foods. Frozen Chopped Collards, Unprepared having low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Frozen Chopped Collards?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	5% 1.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	14.6% 8.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	27% 0.35mg	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	10% 40.7μg	55.3% 221μg	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	0.27% 0.24mg	135% 121mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	1.2% 12mg	61% 609mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	18% 0.16mg	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	8.16% 0.65mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	83.4% 1.9mg	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	28.4% 198mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	7.7% 4.24μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	9.7% 145mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	7.33% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Frozen Chopped Collards:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain more Vitamin A, 8.3 times more Vitamin B1, 7.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 503.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Frozen Chopped Collards:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 2.4 times more Phosphorus and 3.2 times more Selenium than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 50.6 times more Calcium, 5 times more Iron, 4 times more Magnesium, 5.3 times more Manganese, 5.2 times more Potassium, 282.2 times more Sodium and 1315.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Chopped Collards, Unprepared have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more Fat, 6.2 times more Saturated Fat and 25.8 times more Omega 6 than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 24.5 times more Omega 3, 4.7 times more Carbohydrate, 5.7 times more Fiber and 2.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Chopped Collards, Unprepared have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.