Comparing Nutrients in 100 calories Frozen KaleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Frozen Kale

357g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 21.1 times more energy per unit of mass than Frozen Kale, Unprepared, which is very high in comparison to other foods. Frozen Kale having very low energy density.

Which food has more nutrients per 100 calories - Frozen Kale or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Kale

31%

12%

57%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Frozen Kalevs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.64g

Fat

8.93%8.67g

1.64 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.66%0.21g

Saturated Fat

3.73%1.2g

0.21 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g

Omega 3

0.86%0.014g

0.42 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g

Omega 6

34%5.78g

0.32 gvs5.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.4%17.4g

Carbohydrate

2.97%3.87g

17.4 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.2%3.04g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.04 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.8%7.14g

Fiber

4.7%1.8g

7.14 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.5g

Protein

6.05%3.4g

9.5 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Kalevs Oil Roasted Sunflower Seeds

81.7%736μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

736 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg

Vitamin B1

4.5%0.054mg

Thiamine

0.2 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.4 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%2.5mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.7%0.19mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.19 mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.7%0.32mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.32 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60.7μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

60.7 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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156%140mg

Vitamin C

0.21%0.19mg

Ascorbic acid

140 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.04mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

2.04 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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993%1191μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

1191 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Kalevs Oil Roasted Sunflower Seeds

48.6%486mg

Calcium

1.47%14.7mg

486 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.16mg

Copper

34%0.3mg

0.16 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.5%3.32mg

Iron

9.04%0.72mg

3.32 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.3%64.3mg

Magnesium

5.1%21.5mg

64.3 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.8%1.6mg

Manganese

15.3%0.35mg

1.6 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.8%104mg

Phosphorus

27.5%192mg

104 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1189mg

Potassium

2.4%81.6mg

1189 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.84%3.2μg

Selenium

24%13.2μg

3.2 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.57%53.6mg

Sodium

0.034%0.51mg

53.6 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.84%0.64mg

Zinc

8%0.88mg

0.64 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.8%325g

Water

0.007%0.26g

325 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Kale vs Oil Roasted Sunflower Seeds:

Frozen Kale, Unprepared has more Vitamin A, 3.7 times more Vitamin B1, 8.5 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, 755.4 times more Vitamin C and 2275.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B5 and 3 times more Vitamin E than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Kale vs Oil Roasted Sunflower Seeds:

Frozen Kale, Unprepared has 33.1 times more Calcium, 4.6 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 14.6 times more Potassium, 105.7 times more Sodium and 1251 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.9 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Frozen Kale, Unprepared.

Comparison of macro-nutrients per 100 calories:

Frozen Kale, Unprepared has 30.5 times more Omega 3, 4.5 times more Carbohydrate, 5.8 times more Sugars, 4 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Fat, 5.7 times more Saturated Fat and 18 times more Omega 6 than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Frozen Kale, Unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen KaleVS Cooked Frozen KaleOil Roasted Sunflower SeedsVS Cooked Frozen KaleFrozen KaleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Frozen KaleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Kale or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: