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Comparing Nutrients in 100 calories White Gourd-flowered VS Oil Roasted Sunflower Seeds

Weight per 100 calories

White Gourd-flowered
714g
Oil Roasted Sunflower Seeds
17g

Oil Roasted Sunflower Seed Kernels have 42.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very high in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
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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0.045%0.014g
Saturated Fat
3.73%1.2g
0.014 gvs1.2 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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

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0.38%0.064g
Omega 6
34%5.78g
0.064 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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18.6%24.2g
Carbohydrate
2.97%3.87g
24.2 gvs3.87 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
0.72%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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9.4%3.57g
Fiber
4.7%1.8g
3.57 gvs1.8 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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7.9%4.43g
Protein
6.05%3.4g
4.43 gvs3.4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

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

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17.3%0.21mg
Vitamin B1
4.5%0.054mg
Thiamine
0.21 mgvs0.054 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.16 mgvs0.047 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
4.36%0.7mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs0.7 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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21.7%1.1mg
Vitamin B5
23.4%1.17mg
Pantothenic acid
1.1 mgvs1.17 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
10.3%0.13mg
Pyridoxine
0.29 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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10.7%43μg
Vitamin B9
9.9%39.5μg
Folates and Folic Acid
43 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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80%72mg
Vitamin C
0.21%0.19mg
Ascorbic acid
72 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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NA
Vitamin E
41%6.14mg
Tocopherols and Tocotrienols
NA mgvs6.14 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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

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Minerals

18.6%186mg
Calcium
1.47%14.7mg
186 mgvs14.7 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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20.6%0.19mg
Copper
34%0.3mg
0.19 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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18%1.43mg
Iron
9.04%0.72mg
1.43 mgvs0.72 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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18.7%78.6mg
Magnesium
5.1%21.5mg
78.6 mgvs21.5 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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20.5%0.47mg
Manganese
15.3%0.35mg
0.47 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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13.3%93mg
Phosphorus
27.5%192mg
93 mgvs192 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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31.5%1071mg
Potassium
2.4%81.6mg
1071 mgvs81.6 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
24%13.2μg
1.43 μgvs13.2 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.95%14.3mg
Sodium
0.034%0.51mg
14.3 mgvs0.51 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
8%0.88mg
5 mgvs0.88 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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18.4%682g
Water
0.007%0.26g
682 gvs0.26 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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White Gourd-flowered VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Oil Roasted Sunflower Seeds:

Comparing minerals per 100 calories for White Gourd-flowered vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 100 calories:




Compare more foods per 100 kcal: