Comparing Nutrients in 500 calories Boiled Turnip GreensVS Sunflower Seeds

Weight per 500 calories

Boiled Turnip Greens

2500g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Boiled and Drained Turnip Greens, which is very high in comparison to other foods. Boiled Turnip Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs 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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5.93%5.75g

Fat

45.4%44g

5.75 gvs44 g

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

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4.14%1.33g

Saturated Fat

12%3.8g

1.33 gvs3.8 g

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

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100%1.6g

Omega 3

3.2%0.051g

1.6 gvs0.051 g

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

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4.1%0.7g

Omega 6

116%19.7g

0.7 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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84%109g

Carbohydrate

13%17g

109 gvs17 g

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

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18.3%13.3g

Sugars

3.1%2.24g

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

13.3 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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230%87.5g

Fiber

19.4%7.36g

87.5 gvs7.36 g

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

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51%28.5g

Protein

31.8%17.8g

28.5 gvs17.8 g

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

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Vitamins

Boiled Turnip Greensvs Sunflower Seeds

1058%9525μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

9525 μgvs2.57 μg

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

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94%1.13mg

Vitamin B1

106%1.27mg

Thiamine

1.13 mgvs1.27 mg

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

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138%1.8mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.8 mgvs0.3 mg

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

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64.2%10.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs7.14 mg

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

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137%6.85mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

6.85 mgvs0.97 mg

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

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346%4.5mg

Vitamin B6

88.6%1.15mg

Pyridoxine

4.5 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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738%2950μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

2950 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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761%685mg

Vitamin C

1.33%1.2mg

Ascorbic acid

685 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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313%47mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

47 mgvs30 mg

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

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7658%9190μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9190 μgvs0 μg

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

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Minerals

Boiled Turnip Greensvs Sunflower Seeds

343%3425mg

Calcium

6.68%66.8mg

3425 mgvs66.8 mg

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

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703%6.33mg

Copper

171%1.54mg

6.33 mgvs1.54 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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250%20mg

Iron

56%4.5mg

20 mgvs4.5 mg

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

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131%550mg

Magnesium

66.3%278mg

550 mgvs278 mg

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

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366%8.43mg

Manganese

72.6%1.67mg

8.43 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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104%725mg

Phosphorus

80.7%565mg

725 mgvs565 mg

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

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149%5075mg

Potassium

16.2%552mg

5075 mgvs552 mg

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

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41%22.5μg

Selenium

82.5%45.4μg

22.5 μgvs45.4 μg

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

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48.3%725mg

Sodium

0.51%7.7mg

725 mgvs7.7 mg

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

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32%3.5mg

Zinc

39%4.3mg

3.5 mgvs4.3 mg

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

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63%2330g

Water

0.11%4.05g

2330 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 Turnip Greens vs Sunflower Seeds:

Boiled and Drained Turnip Greens have 3708.4 times more Vitamin A, 5.9 times more Vitamin B2, 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.9 times more Vitamin B6, 15.2 times more Vitamin B9, 571.5 times more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Boiled and Drained Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled and Drained Turnip Greens 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 Turnip Greens vs Sunflower Seeds:

Boiled and Drained Turnip Greens have 51.3 times more Calcium, 4.1 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 5 times more Manganese, 1.3 times more Phosphorus, 9.2 times more Potassium, 94.1 times more Sodium and 575.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Selenium than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 31.1 times more Omega 3, 6.4 times more Carbohydrate, 5.9 times more Sugars, 11.9 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.7 times more Fat, 2.9 times more Saturated Fat and 28.2 times more Omega 6 than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Turnip Greens 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 Turnip GreensVS Canned Turnip Greens with LiquidsSunflower SeedsVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: