Lets compare vitamin content per 1 pound of Boiled Escarole vs Oil Roasted Sunflower Seeds:
Boiled and Drained Escarole without Salt has more Vitamin A, 3 times more Vitamin C and 68.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 4.5 times more Vitamin B2, 13.2 times more Vitamin B3, 8.4 times more Vitamin B5, 49.5 times more Vitamin B6, 3 times more Vitamin B9 and 90.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Boiled Escarole vs Oil Roasted Sunflower Seeds:
Boiled and Drained Escarole without Salt has 6.3 times more Sodium and 61.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 20.7 times more Copper, 5.9 times more Iron, 9.8 times more Magnesium, 5.4 times more Manganese, 51.8 times more Phosphorus, 2 times more Potassium, 391 times more Selenium and 7.6 times more Zinc than Boiled and Drained Escarole without Salt.
Comparison of macro-nutrients per 1 pound:
Oil Roasted Sunflower Seed Kernels contain 39.5 times more Energy, 285 times more Fat, 168.3 times more Saturated Fat, 6.8 times more Omega 3, 495.8 times more Omega 6, 7.5 times more Carbohydrate, 13.5 times more Sugars, 3.8 times more Fiber and 17.4 times more Protein than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.