Comparing Nutrients in 300 calories Sunflower SeedsVS Frozen Turnip Greens And Turnips

Weight per 300 calories

Sunflower Seeds

51.4g

Frozen Turnip Greens And Turnips

1429g

Sunflower Seeds have 27.8 times more energy per 100g than Frozen Turnip Greens And Turnips. It has very high energy density when compared to other foods. Frozen Turnip Greens And Turnips, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen Turnip Greens And Turnips?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Frozen Turnip Greens And Turnips

39%

54%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Frozen Turnip Greens And Turnips

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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27.3%26.4g

Fat

2.8%2.7g

26.4 gvs2.7 g

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

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7.15%2.3g

Saturated Fat

1.43%0.46g

2.3 gvs0.46 g

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

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1.93%0.031g

Omega 3

58%0.93g

0.031 gvs0.93 g

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

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69.7%12g

Omega 6

1.93%0.33g

12 gvs0.33 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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7.9%10.3g

Carbohydrate

37.3%48.4g

10.3 gvs48.4 g

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

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1.86%1.35g

Sugars

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

1.35 gvsNA 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

90%34.3g

4.4 gvs34.3 g

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

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19%10.7g

Protein

62.8%35g

10.7 gvs35 g

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

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Vitamins

Sunflower Seedsvs Frozen Turnip Greens And Turnips

0.17%1.54μg

Vitamin A

484%4357μg

RAE, retinol activity equivalents

1.54 μgvs4357 μg

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

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63.4%0.76mg

Vitamin B1

52.4%0.63mg

Thiamine

0.76 mgvs0.63 mg

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

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14%0.18mg

Vitamin B2

97%1.26mg

Riboflavin

0.18 mgvs1.26 mg

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

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26.8%4.3mg

Vitamin B3

34.6%5.54mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.54 mg

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

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11.6%0.58mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.58 mgvs1.76 mg

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

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53%0.69mg

Vitamin B6

81.3%1.06mg

Pyridoxine

0.69 mgvs1.06 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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29%117μg

Vitamin B9

146%586μg

Folates and Folic Acid

117 μgvs586 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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0.8%0.72mg

Vitamin C

410%369mg

Ascorbic acid

0.72 mgvs369 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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120%18mg

Vitamin E

Tocopherols and Tocotrienols

18 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Frozen Turnip Greens And Turnips

4%40mg

Calcium

163%1629mg

40 mgvs1629 mg

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

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103%0.92mg

Copper

81%0.73mg

0.92 mgvs0.73 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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33.7%2.7mg

Iron

291%23.3mg

2.7 mgvs23.3 mg

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

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39.8%167mg

Magnesium

61.2%257mg

167 mgvs257 mg

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

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43.6%1mg

Manganese

137%3.14mg

1 mgvs3.14 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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48.4%339mg

Phosphorus

49%343mg

339 mgvs343 mg

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

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9.75%331mg

Potassium

34.5%1171mg

331 mgvs1171 mg

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

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49.5%27.2μg

Selenium

23.4%13μg

27.2 μgvs13 μg

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

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0.31%4.62mg

Sodium

17%257mg

4.62 mgvs257 mg

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

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23.3%2.57mg

Zinc

20.8%2.3mg

2.57 mgvs2.3 mg

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

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0.066%2.43g

Water

36%1330g

2.43 gvs1330 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 Sunflower Seeds vs Frozen Turnip Greens And Turnips:

Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 than Frozen Turnip Greens And Turnips, Unprepared.
While Frozen Turnip Greens And Turnips, Unprepared contain 2827.3 times more Vitamin A, 6.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and 512.5 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frozen Turnip Greens And Turnips:

Dried Sunflower Seed Kernels have 1.3 times more Copper and 2.1 times more Selenium than Frozen Turnip Greens And Turnips, Unprepared.
While Frozen Turnip Greens And Turnips, Unprepared contain 40.6 times more Calcium, 8.6 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 3.5 times more Potassium, 55.6 times more Sodium and 547.5 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 9.7 times more Fat, 5 times more Saturated Fat and 36 times more Omega 6 than Frozen Turnip Greens And Turnips, Unprepared.
While Frozen Turnip Greens And Turnips, Unprepared contain 30.1 times more Omega 3, 4.7 times more Carbohydrate, 7.8 times more Fiber and 3.3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFrozen Turnip Greens And TurnipsVS Roasted Sunflower SeedsSunflower SeedsVS Cooked Frozen Turnip Greens And TurnipsFrozen Turnip Greens And TurnipsVS Cooked Frozen Turnip Greens And Turnips

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Frozen Turnip Greens And Turnips

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen Turnip Greens And Turnips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: