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Comparing Nutrients in 100 calories Boiled CardoonVS Sunflower Seeds

Weight per 100 calories

Boiled Cardoon
455g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 26.5 times more energy per unit of mass than Boiled and Drained Cardoon, which is very high in comparison to other foods. Boiled Cardoon having very low energy density.

Which food has more nutrients per 100 calories - Boiled Cardoon or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Cardoon
12%
4%
84%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
9.1%8.8g
0.5 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.055g
Saturated Fat
2.4%0.76g
0.055 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.64%0.01g
NA gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.18%0.2g
Omega 6
23.2%3.95g
0.2 gvs3.95 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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18.6%24.2g
Carbohydrate
2.63%3.42g
24.2 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.3%7.73g
Fiber
3.88%1.47g
7.73 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.17%3.45g
Protein
6.35%3.56g
3.45 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

3.03%27.3μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
27.3 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.8%0.082mg
Vitamin B1
21%0.25mg
Thiamine
0.082 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.14 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.35%1.34mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.34 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.8%0.44mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.44 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.19 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
100 μgvs39 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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8.6%7.73mg
Vitamin C
0.27%0.24mg
Ascorbic acid
7.73 mgvs0.24 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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NA
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
NA mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

32.7%327mg
Calcium
1.34%13.4mg
327 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
34.2%0.31mg
NA mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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41.5%3.3mg
Iron
11.2%0.9mg
3.3 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46.5%195mg
Magnesium
13.3%55.7mg
195 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.3%0.6mg
Manganese
14.5%0.33mg
0.6 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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15%105mg
Phosphorus
16%113mg
105 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52.4%1782mg
Potassium
3.25%110mg
1782 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.26%4.55μg
Selenium
16.5%9.08μg
4.55 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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53.3%800mg
Sodium
0.1%1.54mg
800 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.44%0.82mg
Zinc
7.8%0.86mg
0.82 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.5%425g
Water
0.022%0.81g
425 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Cardoon vs Sunflower Seeds:
Comparing minerals per 100 calories for Boiled Cardoon vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: