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Comparing Nutrients in 100 calories OkraVS Sunflower Seeds

Weight per 100 calories

Okra
303g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 17.7 times more energy per unit of mass than Raw Okra, which is very high in comparison to other foods. Okra having low energy density.

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

Macros Ratio

Protein Fat Carbs

Okra
20%
4%
76%
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 .

Find Vegetables rich in Energy
0.59%0.58g
Fat
9.1%8.8g
0.58 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
2.4%0.76g
0.079 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
0.64%0.01g
0.003 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.46%0.079g
Omega 6
23.2%3.95g
0.079 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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17.4%22.6g
Carbohydrate
2.63%3.42g
22.6 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.2%4.5g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.5 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.4%1.73g
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]
1.73 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g
Glucose
NA
0.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
%0.43g
1.8 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.5%9.7g
Fiber
3.88%1.47g
9.7 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10.4%5.85g
Protein
6.35%3.56g
5.85 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

12%109μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
109 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.5%0.61mg
Vitamin B1
21%0.25mg
Thiamine
0.61 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.18 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.03mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
3.03 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.74mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.74 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
50%0.65mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.65 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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45.5%182μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
182 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
77.4%69.7mg
Vitamin C
0.27%0.24mg
Ascorbic acid
69.7 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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5.45%0.82mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.82 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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79%95μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
95 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25%248mg
Calcium
1.34%13.4mg
248 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.7%0.33mg
Copper
34.2%0.31mg
0.33 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
23.5%1.88mg
Iron
11.2%0.9mg
1.88 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41%173mg
Magnesium
13.3%55.7mg
173 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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104%2.4mg
Manganese
14.5%0.33mg
2.4 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 .

Find Vegetables rich in Molybdenum
26.4%185mg
Phosphorus
16%113mg
185 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
26.6%906mg
Potassium
3.25%110mg
906 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
16.5%9.08μg
2.12 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.4%21.2mg
Sodium
0.1%1.54mg
21.2 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.76mg
Zinc
7.8%0.86mg
1.76 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.34%271g
Water
0.022%0.81g
271 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 Okra vs Sunflower Seeds:
Comparing minerals per 100 calories for Okra vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: