Comparing Nutrients in 300 calories Boiled EscaroleVS Roasted Sunflower Seeds

Weight per 300 calories

Boiled Escarole

2000g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 38.8 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very high in comparison to other foods. Boiled Escarole having very low energy density.

Which food has more nutrients per 300 calories - Boiled Escarole or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Boiled Escarolevs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.7%3.6g

Fat

26.5%25.7g

3.6 gvs25.7 g

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

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2.63%0.84g

Saturated Fat

8.4%2.7g

0.84 gvs2.7 g

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

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15%0.24g

Omega 3

2.22%0.036g

0.24 gvs0.036 g

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

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8.1%1.4g

Omega 6

99%17g

1.4 gvs17 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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47.2%61.4g

Carbohydrate

9.54%12.4g

61.4 gvs12.4 g

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

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6.34%4.6g

Sugars

1.94%1.4g

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

4.6 gvs1.4 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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147%56g

Fiber

15%5.72g

56 gvs5.72 g

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

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41%23g

Protein

17.8%9.96g

23 gvs9.96 g

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

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Vitamins

Boiled Escarolevs Roasted Sunflower Seeds

209%1880μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1880 μgvs0 μg

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

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98%1.18mg

Vitamin B1

4.55%0.055mg

Thiamine

1.18 mgvs0.055 mg

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

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95%1.24mg

Vitamin B2

9.75%0.13mg

Riboflavin

1.24 mgvs0.13 mg

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

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39%6.24mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

6.24 mgvs3.63 mg

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

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330%16.5mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

16.5 mgvs3.63 mg

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

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24.6%0.32mg

Vitamin B6

32%0.41mg

Pyridoxine

0.32 mgvs0.41 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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390%1560μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

1560 μgvs122 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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73.3%66mg

Vitamin C

0.8%0.72mg

Ascorbic acid

66 mgvs0.72 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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53.3%8mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

8 mgvs13.5 mg

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

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3532%4238μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

4238 μgvs1.4 μg

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

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Minerals

Boiled Escarolevs Roasted Sunflower Seeds

92%920mg

Calcium

3.6%36mg

920 mgvs36 mg

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

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193%1.74mg

Copper

105%0.94mg

1.74 mgvs0.94 mg

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

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3.35%134μg

Fluoride

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

134 μgvsNA μg

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

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180%14.4mg

Iron

24.5%1.96mg

14.4 mgvs1.96 mg

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

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62%260mg

Magnesium

16%66.5mg

260 mgvs66.5 mg

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

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335%7.7mg

Manganese

47.3%1.1mg

7.7 mgvs1.1 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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63%440mg

Phosphorus

85%595mg

440 mgvs595 mg

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

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144%4900mg

Potassium

13%438mg

4900 mgvs438 mg

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

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7.27%4μg

Selenium

74.3%41μg

4 μgvs41 μg

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

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25.3%380mg

Sodium

0.1%1.55mg

380 mgvs1.55 mg

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

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125%13.8mg

Zinc

24.8%2.73mg

13.8 mgvs2.73 mg

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

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51%1886g

Water

0.017%0.62g

1886 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Boiled Escarole vs Roasted Sunflower Seeds:

Boiled and Drained Escarole without Salt has more Vitamin A, 21.6 times more Vitamin B1, 9.8 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B5, 12.8 times more Vitamin B9, 91.5 times more Vitamin C and 3045.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B6 and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Escarole vs Roasted Sunflower Seeds:

Boiled and Drained Escarole without Salt has 25.5 times more Calcium, 1.8 times more Copper, 7.4 times more Iron, 3.9 times more Magnesium, 7.1 times more Manganese, 11.2 times more Potassium, 245.7 times more Sodium, 5.1 times more Zinc and 3048.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Phosphorus and 10.2 times more Selenium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Escarole without Salt has 6.7 times more Omega 3, 4.9 times more Carbohydrate, 3.3 times more Sugars, 9.8 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Fat, 3.2 times more Saturated Fat and 12.2 times more Omega 6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Escarole without Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled EscaroleVS GarlicRoasted Sunflower SeedsVS GarlicBoiled EscaroleVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Boiled EscaroleVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Escarole or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: