Comparing Nutrients in 300 calories Turnip GreensVS Sunflower Seeds

Weight per 300 calories

Turnip Greens

938g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than Raw Turnip Greens, which is very high in comparison to other foods. Turnip Greens having low energy density.

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

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Turnip Greensvs 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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2.9%2.8g

Fat

27.3%26.4g

2.8 gvs26.4 g

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

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2.05%0.66g

Saturated Fat

7.15%2.3g

0.66 gvs2.3 g

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

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49.2%0.79g

Omega 3

1.93%0.031g

0.79 gvs0.031 g

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

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2%0.34g

Omega 6

69.7%12g

0.34 gvs12 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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51.4%67g

Carbohydrate

7.9%10.3g

67 gvs10.3 g

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

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10.5%7.6g

Sugars

1.86%1.35g

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

7.6 gvs1.35 g

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

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3.75%2.7g

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]

2.7 gvsNA g

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

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%4.88g

Glucose

4.88 gvsNA g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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79%30g

Fiber

11.6%4.4g

30 gvs4.4 g

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

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25%14g

Protein

19%10.7g

14 gvs10.7 g

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

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Vitamins

Turnip Greensvs Sunflower Seeds

603%5428μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

5428 μgvs1.54 μg

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

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54.7%0.66mg

Vitamin B1

63.4%0.76mg

Thiamine

0.66 mgvs0.76 mg

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

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72%0.94mg

Vitamin B2

14%0.18mg

Riboflavin

0.94 mgvs0.18 mg

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

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35%5.63mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs4.3 mg

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

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71.3%3.56mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

3.56 mgvs0.58 mg

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

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190%2.47mg

Vitamin B6

53%0.69mg

Pyridoxine

2.47 mgvs0.69 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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455%1819μg

Vitamin B9

29%117μg

Folates and Folic Acid

1819 μgvs117 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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625%563mg

Vitamin C

0.8%0.72mg

Ascorbic acid

563 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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179%27mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

27 mgvs18 mg

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

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1961%2353μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2353 μgvs0 μg

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

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Minerals

Turnip Greensvs Sunflower Seeds

178%1781mg

Calcium

4%40mg

1781 mgvs40 mg

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

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365%3.3mg

Copper

103%0.92mg

3.3 mgvs0.92 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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129%10.3mg

Iron

33.7%2.7mg

10.3 mgvs2.7 mg

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

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69%291mg

Magnesium

39.8%167mg

291 mgvs167 mg

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

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190%4.37mg

Manganese

43.6%1mg

4.37 mgvs1 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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56.3%394mg

Phosphorus

48.4%339mg

394 mgvs339 mg

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

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81.6%2775mg

Potassium

9.75%331mg

2775 mgvs331 mg

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

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20.5%11.3μg

Selenium

49.5%27.2μg

11.3 μgvs27.2 μg

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

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25%375mg

Sodium

0.31%4.62mg

375 mgvs4.62 mg

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

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16%1.8mg

Zinc

23.3%2.57mg

1.8 mgvs2.57 mg

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

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22.7%841g

Water

0.066%2.43g

841 gvs2.43 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 Turnip Greens vs Sunflower Seeds:

Raw Turnip Greens have 3522.3 times more Vitamin A, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6.1 times more Vitamin B5, 3.6 times more Vitamin B6, 15.6 times more Vitamin B9, 782.1 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Raw Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Turnip Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Turnip Greens have 44.5 times more Calcium, 3.5 times more Copper, 3.8 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 8.4 times more Potassium, 81.1 times more Sodium and 346 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Selenium and 1.4 times more Zinc than Raw Turnip Greens.
Both Raw Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 25.6 times more Omega 3, 6.5 times more Carbohydrate, 5.6 times more Sugars, 6.8 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.4 times more Fat, 3.5 times more Saturated Fat and 35.1 times more Omega 6 than Raw Turnip Greens.
Both Raw Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Turnip Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Turnip GreensVS Boiled Turnip GreensSunflower SeedsVS Boiled Turnip GreensTurnip GreensVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Turnip GreensVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: