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Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Stir-Fried Lentils Sprouts
99g
Oil Roasted Sunflower Seeds
17g

Oil Roasted Sunflower Seed Kernels have 5.9 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts
28%
3%
69%
Oil Roasted Sunflower Seeds
13%
73%
14%
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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0.46%0.45g
Fat
8.93%8.67g
0.45 gvs8.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g
Saturated Fat
3.73%1.2g
0.052 gvs1.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.17%0.035g
Omega 3
0.86%0.014g
0.035 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.16g
Omega 6
34%5.78g
0.16 gvs5.78 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%21g
Carbohydrate
2.97%3.87g
21 gvs3.87 g
Recommended Dietary Allowance 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 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 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 is g per day for Men 19-50 years .

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

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

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15.6%8.7g
Protein
6.05%3.4g
8.7 gvs3.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg
Vitamin B1
4.5%0.054mg
Thiamine
0.22 mgvs0.054 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.85%0.089mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.089 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.43%1.2mg
Vitamin B3
4.36%0.7mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs0.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.3%0.57mg
Vitamin B5
23.4%1.17mg
Pantothenic acid
0.57 mgvs1.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B6
10.3%0.13mg
Pyridoxine
0.16 mgvs0.13 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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16.6%66.3μg
Vitamin B9
9.9%39.5μg
Folates and Folic Acid
66.3 μgvs39.5 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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14%12.5mg
Vitamin C
0.21%0.19mg
Ascorbic acid
12.5 mgvs0.19 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
41%6.14mg
Tocopherols and Tocotrienols
NA mgvs6.14 mg
Recommended Dietary Allowance 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 is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
1.47%14.7mg
14 mgvs14.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg
Copper
34%0.3mg
0.33 mgvs0.3 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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38.4%3.07mg
Iron
9.04%0.72mg
3.07 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.25%34.7mg
Magnesium
5.1%21.5mg
34.7 mgvs21.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.6%0.5mg
Manganese
15.3%0.35mg
0.5 mgvs0.35 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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21.6%151mg
Phosphorus
27.5%192mg
151 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.27%281mg
Potassium
2.4%81.6mg
281 mgvs81.6 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.59μg
Selenium
24%13.2μg
0.59 μgvs13.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.66%9.9mg
Sodium
0.034%0.51mg
9.9 mgvs0.51 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg
Zinc
8%0.88mg
1.6 mgvs0.88 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.84%68g
Water
0.007%0.26g
68 gvs0.26 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 Stir-Fried Lentils Sprouts vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: