Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Canned Turnip Greens with Liquids

Weight per 500 calories

Roasted Sunflower Seeds

86g

Canned Turnip Greens with Liquids

3571g

Roasted Sunflower Seeds have 41.6 times more energy per 100g than Canned Turnip Greens with Liquids. It has very high energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Turnip Greens with Liquids?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Canned Turnip Greens with Liquids

31%

15%

54%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Canned Turnip Greens with Liquids

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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44%42.8g

Fat

11%10.7g

42.8 gvs10.7 g

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

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14%4.5g

Saturated Fat

7.8%2.5g

4.5 gvs2.5 g

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

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3.7%0.059g

Omega 3

188%3g

0.059 gvs3 g

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

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166%28g

Omega 6

7.56%1.3g

28 gvs1.3 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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16%20.7g

Carbohydrate

66.5%86.4g

20.7 gvs86.4 g

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

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3.23%2.35g

Sugars

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

2.35 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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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

160%60.7g

9.54 gvs60.7 g

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

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29.7%16.6g

Protein

86.7%48.6g

16.6 gvs48.6 g

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

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Vitamins

Roasted Sunflower Seedsvs Canned Turnip Greens with Liquids

0%0μg

Vitamin A

710%6393μg

RAE, retinol activity equivalents

0 μgvs6393 μg

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

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7.6%0.091mg

Vitamin B1

35.7%0.43mg

Thiamine

0.091 mgvs0.43 mg

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

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16.3%0.21mg

Vitamin B2

173%2.25mg

Riboflavin

0.21 mgvs2.25 mg

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

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38%6.05mg

Vitamin B3

81%13mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs13 mg

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

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121%6.05mg

Vitamin B5

28.6%1.43mg

Pantothenic acid

6.05 mgvs1.43 mg

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

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53%0.69mg

Vitamin B6

102%1.32mg

Pyridoxine

0.69 mgvs1.32 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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51%204μg

Vitamin B9

366%1464μg

Folates and Folic Acid

204 μgvs1464 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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1.34%1.2mg

Vitamin C

615%554mg

Ascorbic acid

1.2 mgvs554 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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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Canned Turnip Greens with Liquids

6%60mg

Calcium

421%4214mg

60 mgvs4214 mg

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

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175%1.57mg

Copper

329%2.96mg

1.57 mgvs2.96 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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41%3.26mg

Iron

674%54mg

3.26 mgvs54 mg

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

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26.4%111mg

Magnesium

170%714mg

111 mgvs714 mg

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

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79%1.8mg

Manganese

430%9.9mg

1.8 mgvs9.9 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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142%992mg

Phosphorus

107%750mg

992 mgvs750 mg

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

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21.5%730mg

Potassium

148%5036mg

730 mgvs5036 mg

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

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124%68μg

Selenium

45.5%25μg

68 μgvs25 μg

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

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0.17%2.58mg

Sodium

660%9893mg

2.58 mgvs9893 mg

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

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41.3%4.54mg

Zinc

74.7%8.2mg

4.54 mgvs8.2 mg

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

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0.028%1.03g

Water

91%3382g

1.03 gvs3382 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 Roasted Sunflower Seeds vs Canned Turnip Greens with Liquids:

Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B5 than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain more Vitamin A, 4.7 times more Vitamin B1, 10.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 460.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Turnip Greens with Liquids:

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Phosphorus and 2.7 times more Selenium than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 70.1 times more Calcium, 1.9 times more Copper, 16.5 times more Iron, 6.4 times more Magnesium, 5.5 times more Manganese, 6.9 times more Potassium, 3838.4 times more Sodium, 1.8 times more Zinc and 3280.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Fat, 1.8 times more Saturated Fat and 21.9 times more Omega 6 than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 50.6 times more Omega 3, 4.2 times more Carbohydrate, 6.4 times more Fiber and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCanned Turnip Greens with LiquidsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Frozen Turnip GreensCanned Turnip Greens with LiquidsVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Canned Turnip Greens with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Turnip Greens with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: