Comparing Nutrients in 100 calories KaleVS Sunflower Seeds

Weight per 100 calories

Kale

286g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 16.7 times more energy per unit of mass than Raw Kale, which is very high in comparison to other foods. Kale having low energy density.

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

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Kalevs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

4.4%4.26g

Fat

9.1%8.8g

4.26 gvs8.8 g

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

Find Vegetables rich in Fat

1.6%0.51g

Saturated Fat

2.4%0.76g

0.51 gvs0.76 g

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

Find Vegetables rich in Saturated Fat

67.5%1.08g

Omega 3

0.64%0.01g

1.08 gvs0.01 g

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

Find Vegetables rich in Omega 3

4.9%0.83g

Omega 6

23.2%3.95g

0.83 gvs3.95 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

9.7%12.6g

Carbohydrate

2.63%3.42g

12.6 gvs3.42 g

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

Find Vegetables rich in Carbohydrate

3.9%2.83g

Sugars

0.62%0.45g

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

2.83 gvs0.45 g

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

Find Vegetables rich in Sugars

1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

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

Find Vegetables rich in Fructose

%1.14g

Glucose

1.14 gvsNA g

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

Find Vegetables rich in Glucose

%0.51g

Sucrose

%0.43g

0.51 gvs0.43 g

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

Find Vegetables rich in Sucrose

31%11.7g

Fiber

3.88%1.47g

11.7 gvs1.47 g

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

Find Vegetables rich in Fiber

15%8.34g

Protein

6.35%3.56g

8.34 gvs3.56 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Kalevs Sunflower Seeds

76.5%689μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

689 μgvs0.51 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

27%0.32mg

Vitamin B1

21%0.25mg

Thiamine

0.32 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

76.3%0.99mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.99 mgvs0.061 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

21%3.37mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs1.43 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21%1.06mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

1.06 mgvs0.19 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32.3%0.42mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.42 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

44.3%177μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

177 μgvs39 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

297%267mg

Vitamin C

0.27%0.24mg

Ascorbic acid

267 mgvs0.24 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

12.6%1.9mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

1.9 mgvs6.02 mg

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

Find Vegetables rich in Vitamin E

928%1113μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1113 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Kalevs Sunflower Seeds

72.6%726mg

Calcium

1.34%13.4mg

726 mgvs13.4 mg

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

Find Vegetables rich in Calcium

17%0.15mg

Copper

34.2%0.31mg

0.15 mgvs0.31 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

57%4.57mg

Iron

11.2%0.9mg

4.57 mgvs0.9 mg

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

Find Vegetables rich in Iron

22.4%94mg

Magnesium

13.3%55.7mg

94 mgvs55.7 mg

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

Find Vegetables rich in Magnesium

114%2.63mg

Manganese

14.5%0.33mg

2.63 mgvs0.33 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

22.4%157mg

Phosphorus

16%113mg

157 mgvs113 mg

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

Find Vegetables rich in Phosphorus

29.2%994mg

Potassium

3.25%110mg

994 mgvs110 mg

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

Find Vegetables rich in Potassium

4.68%2.57μg

Selenium

16.5%9.08μg

2.57 μgvs9.08 μg

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

Find Vegetables rich in Selenium

10%151mg

Sodium

0.1%1.54mg

151 mgvs1.54 mg

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

Find Vegetables rich in Sodium

10%1.1mg

Zinc

7.8%0.86mg

1.1 mgvs0.86 mg

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

Find Vegetables rich in Zinc

6.92%256g

Water

0.022%0.81g

256 gvs0.81 g

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

Find Vegetables rich in Water

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

Raw Kale has 1340.4 times more Vitamin A, 1.3 times more Vitamin B1, 16.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9, 1113.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin E than Raw Kale.
Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Sunflower Seeds:

Raw Kale has 54.3 times more Calcium, 5.1 times more Iron, 1.7 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus, 9 times more Potassium, 98.3 times more Sodium, 1.3 times more Zinc and 316.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Copper and 3.5 times more Selenium than Raw Kale.

Comparison of macro-nutrients per 100 calories:

Raw Kale has 105.1 times more Omega 3, 3.7 times more Carbohydrate, 6.3 times more Sugars, 8 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 1.5 times more Saturated Fat and 4.7 times more Omega 6 than Raw Kale.
Both Raw Kale and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Kale as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

KaleVS Boiled KaleSunflower SeedsVS Boiled KaleKaleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories KaleVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: