Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Canned Turnip Greens with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	20% 582kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	29.2% 11g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	0.8% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	2.85% 0.037mg	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	59.3% 237μg	10.3% 41μg	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	1.56% 1.4mg	17.2% 15.5mg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	7% 70mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	9.22% 0.083mg	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	47.5% 3.8mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	12% 0.28mg	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	165% 1155mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Canned Turnip Greens with Liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.8 times more Vitamin B1, 3.9 times more Vitamin B2, 19.5 times more Vitamin B3, 176 times more Vitamin B5, 21.7 times more Vitamin B6 and 5.8 times more Vitamin B9 than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain more Vitamin A and 11.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Canned Turnip Greens with Liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 22 times more Copper, 2.5 times more Iron, 6.5 times more Magnesium, 7.6 times more Manganese, 55 times more Phosphorus, 6 times more Potassium, 113.3 times more Selenium and 23 times more Zinc than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 1.7 times more Calcium, 92.3 times more Sodium and 78.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 41.6 times more Energy, 166 times more Fat, 74.6 times more Saturated Fat, 910.6 times more Omega 6, 9.9 times more Carbohydrate, 6.5 times more Fiber and 14.2 times more Protein than Canned Turnip Greens Solids and Liquids.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Turnip Greens Solids and Liquids have similar amounts of Omega 3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.