Comparing Nutrients in 500 calories Boiled EscaroleVS Sunflower Seeds

Weight per 500 calories

Boiled Escarole

3333g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 38.9 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 500 calories - Boiled Escarole or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Escarolevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.2%6g

Fat

45.4%44g

6 gvs44 g

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

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4.38%1.4g

Saturated Fat

12%3.8g

1.4 gvs3.8 g

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

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25%0.4g

Omega 3

3.2%0.051g

0.4 gvs0.051 g

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

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13.5%2.3g

Omega 6

116%19.7g

2.3 gvs19.7 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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78.7%102g

Carbohydrate

13%17g

102 gvs17 g

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

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10.6%7.67g

Sugars

3.1%2.24g

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

7.67 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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246%93g

Fiber

19.4%7.36g

93 gvs7.36 g

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

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68.5%38.3g

Protein

31.8%17.8g

38.3 gvs17.8 g

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

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Vitamins

Boiled Escarolevs Sunflower Seeds

348%3133μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

3133 μgvs2.57 μg

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

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164%1.97mg

Vitamin B1

106%1.27mg

Thiamine

1.97 mgvs1.27 mg

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

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159%2.07mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.07 mgvs0.3 mg

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

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65%10.4mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs7.14 mg

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

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551%27.5mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

27.5 mgvs0.97 mg

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

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41%0.53mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.53 mgvs1.15 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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650%2600μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

2600 μgvs194 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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122%110mg

Vitamin C

1.33%1.2mg

Ascorbic acid

110 mgvs1.2 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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89%13.3mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

13.3 mgvs30 mg

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

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5886%7063μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7063 μgvs0 μg

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

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Minerals

Boiled Escarolevs Sunflower Seeds

153%1533mg

Calcium

6.68%66.8mg

1533 mgvs66.8 mg

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

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322%2.9mg

Copper

171%1.54mg

2.9 mgvs1.54 mg

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

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5.6%223μg

Fluoride

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

223 μgvsNA μg

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

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300%24mg

Iron

56%4.5mg

24 mgvs4.5 mg

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

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103%433mg

Magnesium

66.3%278mg

433 mgvs278 mg

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

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558%13mg

Manganese

72.6%1.67mg

13 mgvs1.67 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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105%733mg

Phosphorus

80.7%565mg

733 mgvs565 mg

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

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240%8167mg

Potassium

16.2%552mg

8167 mgvs552 mg

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

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12%6.67μg

Selenium

82.5%45.4μg

6.67 μgvs45.4 μg

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

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42.2%633mg

Sodium

0.51%7.7mg

633 mgvs7.7 mg

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

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209%23mg

Zinc

39%4.3mg

23 mgvs4.3 mg

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

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85%3143g

Water

0.11%4.05g

3143 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Boiled Escarole vs Sunflower Seeds:

Boiled and Drained Escarole without Salt has 1219.9 times more Vitamin A, 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 1.5 times more Vitamin B3, 28.5 times more Vitamin B5, 13.4 times more Vitamin B9, 91.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Sunflower Seeds:

Boiled and Drained Escarole without Salt has 23 times more Calcium, 1.9 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 7.7 times more Manganese, 1.3 times more Phosphorus, 14.8 times more Potassium, 82.2 times more Sodium, 5.4 times more Zinc and 776.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Selenium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Escarole without Salt has 7.8 times more Omega 3, 6 times more Carbohydrate, 3.4 times more Sugars, 12.7 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Fat, 2.7 times more Saturated Fat and 8.6 times more Omega 6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled EscaroleVS GarlicSunflower SeedsVS GarlicBoiled EscaroleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled EscaroleVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Escarole or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: