Lets compare vitamin content per 1 pound of Sunflower Seeds vs Boiled Escarole:
Dried Sunflower Seed Kernels have 25.1 times more Vitamin B1, 5.7 times more Vitamin B2, 26.7 times more Vitamin B3, 1.4 times more Vitamin B5, 84.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 87.9 times more Vitamin E than Boiled and Drained Escarole without Salt.
While Boiled and Drained Escarole without Salt contains 31.3 times more Vitamin A, 2.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Sunflower Seeds vs Boiled Escarole:
Dried Sunflower Seed Kernels have 1.7 times more Calcium, 20.7 times more Copper, 7.3 times more Iron, 25 times more Magnesium, 5.1 times more Manganese, 30 times more Phosphorus, 2.6 times more Potassium, 265 times more Selenium and 7.2 times more Zinc than Boiled and Drained Escarole without Salt.
While Boiled and Drained Escarole without Salt contains 2.1 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 1 pound:
Dried Sunflower Seed Kernels have 38.9 times more Energy, 285.9 times more Fat, 106.1 times more Saturated Fat, 5 times more Omega 3, 334.1 times more Omega 6, 6.5 times more Carbohydrate, 11.4 times more Sugars, 3.1 times more Fiber and 18.1 times more Protein than Boiled and Drained Escarole without Salt.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.