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Comparing Nutrients in 100 calories Cooked Spinach SpaghettiVS Sunflower Seeds

Weight per 100 calories

Cooked Spinach Spaghetti
77g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 4.5 times more energy per unit of mass than Cooked Spinach Spaghetti, which is very high in comparison to other foods. Cooked Spinach Spaghetti having average energy density.

Which food has more nutrients per 100 calories - Cooked Spinach Spaghetti or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Spinach Spaghetti
14%
4%
82%
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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0.5%0.48g
Fat
9.1%8.8g
0.48 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.07g
Saturated Fat
2.4%0.76g
0.07 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.44%0.023g
Omega 3
0.64%0.01g
0.023 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g
Omega 6
23.2%3.95g
0.17 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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15.5%20g
Carbohydrate
2.63%3.42g
20 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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6.3%3.52g
Protein
6.35%3.56g
3.52 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0.68%6.15μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
6.15 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.2%0.075mg
Vitamin B1
21%0.25mg
Thiamine
0.075 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.079 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.36%1.18mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.18 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.14 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.7%0.074mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.074 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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2.3%9.23μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
9.23 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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0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 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

2.3%23mg
Calcium
1.34%13.4mg
23 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.5%0.16mg
Copper
34.2%0.31mg
0.16 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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10%0.8mg
Iron
11.2%0.9mg
0.8 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%47.7mg
Magnesium
13.3%55.7mg
47.7 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.3%1.16mg
Manganese
14.5%0.33mg
1.16 mgvs0.33 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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12%83mg
Phosphorus
16%113mg
83 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.3%44.6mg
Potassium
3.25%110mg
44.6 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg
Selenium
16.5%9.08μg
17 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.72%10.8mg
Sodium
0.1%1.54mg
10.8 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.55%0.83mg
Zinc
7.8%0.86mg
0.83 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.4%52.4g
Water
0.022%0.81g
52.4 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 Cooked Spinach Spaghetti vs Sunflower Seeds:
Comparing minerals per 100 calories for Cooked Spinach Spaghetti vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: