Comparing Nutrients in 300 calories Turnip GreensVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Turnip Greens

938g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 18.5 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Turnip Greensvs Oil 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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2.9%2.8g

Fat

27%26g

2.8 gvs26 g

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

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2.05%0.66g

Saturated Fat

11%3.6g

0.66 gvs3.6 g

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

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49.2%0.79g

Omega 3

2.57%0.041g

0.79 gvs0.041 g

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

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2%0.34g

Omega 6

102%17.3g

0.34 gvs17.3 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

8.92%11.6g

67 gvs11.6 g

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

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10.5%7.6g

Sugars

2.17%1.58g

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

7.6 gvs1.58 g

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

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3.75%2.7g

Fructose

0%0g

≤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 gvs0 g

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

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%4.88g

Glucose

%0.38g

4.88 gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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79%30g

Fiber

14%5.37g

30 gvs5.37 g

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

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25%14g

Protein

18%10g

14 gvs10 g

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

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Vitamins

Turnip Greensvs Oil Roasted Sunflower Seeds

603%5428μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5428 μgvs0 μg

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

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54.7%0.66mg

Vitamin B1

13.5%0.16mg

Thiamine

0.66 mgvs0.16 mg

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

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72%0.94mg

Vitamin B2

11%0.14mg

Riboflavin

0.94 mgvs0.14 mg

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

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35%5.63mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs2.1 mg

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

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71.3%3.56mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

3.56 mgvs3.5 mg

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

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190%2.47mg

Vitamin B6

31%0.4mg

Pyridoxine

2.47 mgvs0.4 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

29.6%119μg

Folates and Folic Acid

1819 μgvs119 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

0.62%0.56mg

Ascorbic acid

563 mgvs0.56 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

123%18.4mg

Tocopherols and Tocotrienols

27 mgvs18.4 mg

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

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1961%2353μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

2353 μgvs1.57 μg

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

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Minerals

Turnip Greensvs Oil Roasted Sunflower Seeds

178%1781mg

Calcium

4.4%44mg

1781 mgvs44 mg

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

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365%3.3mg

Copper

102%0.91mg

3.3 mgvs0.91 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

27%2.17mg

10.3 mgvs2.17 mg

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

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69%291mg

Magnesium

15.3%64.4mg

291 mgvs64.4 mg

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

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190%4.37mg

Manganese

46%1.05mg

4.37 mgvs1.05 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

82.5%577mg

394 mgvs577 mg

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

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81.6%2775mg

Potassium

7.2%245mg

2775 mgvs245 mg

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

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20.5%11.3μg

Selenium

72%39.6μg

11.3 μgvs39.6 μg

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

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25%375mg

Sodium

0.1%1.52mg

375 mgvs1.52 mg

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

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16%1.8mg

Zinc

24%2.64mg

1.8 mgvs2.64 mg

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

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22.7%841g

Water

0.021%0.78g

841 gvs0.78 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 Oil Roasted Sunflower Seeds:

Raw Turnip Greens have more Vitamin A, 4 times more Vitamin B1, 6.6 times more Vitamin B2, 2.7 times more Vitamin B3, 6.1 times more Vitamin B6, 15.3 times more Vitamin B9, 1009.1 times more Vitamin C, 1.5 times more Vitamin E and 1497.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Raw Turnip Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Turnip Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Turnip Greens have 40.4 times more Calcium, 3.6 times more Copper, 4.8 times more Iron, 4.5 times more Magnesium, 4.1 times more Manganese, 11.3 times more Potassium, 246.7 times more Sodium and 1077.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Phosphorus, 3.5 times more Selenium and 1.5 times more Zinc than Raw Turnip Greens.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 19.2 times more Omega 3, 5.8 times more Carbohydrate, 4.8 times more Sugars, more Fructose, 5.6 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Fat, 5.5 times more Saturated Fat and 51.4 times more Omega 6 than Raw Turnip Greens.
Both Raw Turnip Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Turnip Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Turnip GreensVS Boiled Turnip GreensOil Roasted Sunflower SeedsVS Boiled Turnip GreensTurnip GreensVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Turnip GreensVS Oil Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: