Comparing Nutrients in 500 calories Sunflower SeedsVS Frozen Kale

Weight per 500 calories

Sunflower Seeds

85.6g

Frozen Kale

1786g

Sunflower Seeds have 20.9 times more energy per 100g than Frozen Kale. It has very high energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Kale?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Frozen Kale

31%

12%

57%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Frozen Kale

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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45.4%44g

Fat

8.47%8.2g

44 gvs8.2 g

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

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12%3.8g

Saturated Fat

3.3%1.05g

3.8 gvs1.05 g

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

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3.2%0.051g

Omega 3

131%2.1g

0.051 gvs2.1 g

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

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116%19.7g

Omega 6

9.45%1.6g

19.7 gvs1.6 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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13%17g

Carbohydrate

67%87g

17 gvs87 g

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

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3.1%2.24g

Sugars

21%15g

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

2.24 gvs15 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

94%35.7g

7.36 gvs35.7 g

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

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31.8%17.8g

Protein

85%47.5g

17.8 gvs47.5 g

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

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Vitamins

Sunflower Seedsvs Frozen Kale

0.29%2.57μg

Vitamin A

409%3679μg

RAE, retinol activity equivalents

2.57 μgvs3679 μg

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

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106%1.27mg

Vitamin B1

83.3%1mg

Thiamine

1.27 mgvs1 mg

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

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23.4%0.3mg

Vitamin B2

154%2mg

Riboflavin

0.3 mgvs2 mg

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

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44.6%7.14mg

Vitamin B3

78%12.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs12.5 mg

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

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19.3%0.97mg

Vitamin B5

18.6%0.93mg

Pantothenic acid

0.97 mgvs0.93 mg

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

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88.6%1.15mg

Vitamin B6

124%1.6mg

Pyridoxine

1.15 mgvs1.6 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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48.6%194μg

Vitamin B9

76%304μg

Folates and Folic Acid

194 μgvs304 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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1.33%1.2mg

Vitamin C

780%702mg

Ascorbic acid

1.2 mgvs702 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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201%30mg

Vitamin E

68%10mg

Tocopherols and Tocotrienols

30 mgvs10 mg

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

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0%0μg

Vitamin K

4964%5957μg

Phytomenadione or phylloquinone

0 μgvs5957 μg

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

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Minerals

Sunflower Seedsvs Frozen Kale

6.68%66.8mg

Calcium

243%2429mg

66.8 mgvs2429 mg

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

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171%1.54mg

Copper

91%0.82mg

1.54 mgvs0.82 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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56%4.5mg

Iron

208%16.6mg

4.5 mgvs16.6 mg

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

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66.3%278mg

Magnesium

76.5%321mg

278 mgvs321 mg

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

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72.6%1.67mg

Manganese

344%7.9mg

1.67 mgvs7.9 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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80.7%565mg

Phosphorus

74%518mg

565 mgvs518 mg

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

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16.2%552mg

Potassium

175%5946mg

552 mgvs5946 mg

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

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82.5%45.4μg

Selenium

29.2%16μg

45.4 μgvs16 μg

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

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0.51%7.7mg

Sodium

18%268mg

7.7 mgvs268 mg

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

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39%4.3mg

Zinc

29.2%3.2mg

4.3 mgvs3.2 mg

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

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0.11%4.05g

Water

44%1627g

4.05 gvs1627 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 Sunflower Seeds vs Frozen Kale:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 3 times more Vitamin E than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 1432.2 times more Vitamin A, 6.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 585.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Kale, Unprepared have similar amounts of Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen Kale:

Dried Sunflower Seed Kernels have 1.9 times more Copper, 2.8 times more Selenium and 1.3 times more Zinc than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 36.4 times more Calcium, 3.7 times more Iron, 4.7 times more Manganese, 10.8 times more Potassium, 34.8 times more Sodium and 401.8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Kale, Unprepared have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 5.4 times more Fat, 3.6 times more Saturated Fat and 12.3 times more Omega 6 than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 40.7 times more Omega 3, 5.1 times more Carbohydrate, 6.8 times more Sugars, 4.9 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Kale, Unprepared have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFrozen KaleVS Roasted Sunflower SeedsSunflower SeedsVS Cooked Frozen KaleFrozen KaleVS Cooked Frozen Kale

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Frozen Kale

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Kale?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: