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Comparing Nutrients in 100 calories Fruit cocktail, canned, heavy syrup, drainedVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Fruit cocktail, canned, heavy syrup, drained
143g
Oil Roasted Sunflower Seeds
17g

Oil Roasted Sunflower Seed Kernels have 8.5 times more energy per unit of mass than Fruit cocktail, canned, heavy syrup, drained, which is very high in comparison to other foods. Fruit cocktail, canned, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 100 calories - Fruit cocktail, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Fruit cocktail, canned, heavy syrup, drained
2%
1%
97%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 kcal ▼

Macro Nutrients

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

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0.15%0.14g
Fat
8.93%8.67g
0.14 gvs8.67 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.063%0.02g
Saturated Fat
3.73%1.2g
0.02 gvs1.2 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.45%0.007g
Omega 3
0.86%0.014g
0.007 gvs0.014 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
34%5.78g
0.053 gvs5.78 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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20.7%27g
Carbohydrate
2.97%3.87g
27 gvs3.87 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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33.8%24.5g
Sugars
0.72%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24.5 gvs0.53 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.13g
NA gvs0.13 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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6.4%2.43g
Fiber
4.7%1.8g
2.43 gvs1.8 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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1.2%0.67g
Protein
6.05%3.4g
0.67 gvs3.4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Fruits and Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

2.22%20μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
20 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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2.26%0.027mg
Vitamin B1
4.5%0.054mg
Thiamine
0.027 mgvs0.054 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.03 mgvs0.047 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

Find Fruits and Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.34%0.53mg
Vitamin B3
4.36%0.7mg
Niacin, nicotinic acid, niacinamide
0.53 mgvs0.7 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Fruits and Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
23.4%1.17mg
Pantothenic acid
NA mgvs1.17 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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5.6%0.073mg
Vitamin B6
10.3%0.13mg
Pyridoxine
0.073 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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1.07%4.3μg
Vitamin B9
9.9%39.5μg
Folates and Folic Acid
4.3 μgvs39.5 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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3%2.7mg
Vitamin C
0.21%0.19mg
Ascorbic acid
2.7 mgvs0.19 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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5.7%0.86mg
Vitamin E
41%6.14mg
Tocopherols and Tocotrienols
0.86 mgvs6.14 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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4.64%5.57μg
Vitamin K
0.44%0.52μg
Phytomenadione or phylloquinone
5.57 μgvs0.52 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
1.47%14.7mg
10 mgvs14.7 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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13.7%0.12mg
Copper
34%0.3mg
0.12 mgvs0.3 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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5.18%0.41mg
Iron
9.04%0.72mg
0.41 mgvs0.72 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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1.7%7.14mg
Magnesium
5.1%21.5mg
7.14 mgvs21.5 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

Find Fruits and Nuts and Seeds rich in Magnesium
NA
Manganese
15.3%0.35mg
NA mgvs0.35 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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2.45%17mg
Phosphorus
27.5%192mg
17 mgvs192 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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3.8%129mg
Potassium
2.4%81.6mg
129 mgvs81.6 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.3%0.71μg
Selenium
24%13.2μg
0.71 μgvs13.2 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.57%8.57mg
Sodium
0.034%0.51mg
8.57 mgvs0.51 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.04%0.11mg
Zinc
8%0.88mg
0.11 mgvs0.88 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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3.1%115g
Water
0.007%0.26g
115 gvs0.26 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Fruit Cocktail, Canned, Heavy Syrup, Drained VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fruit cocktail, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Fruit cocktail, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

Comparing minerals per 100 calories for Fruit cocktail, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 100 calories:




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