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Comparing Nutrients in 100 calories Boiled Yambean VS Sunflower Seeds

Weight per 100 calories

Boiled Yambean
263g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 15.4 times more energy per unit of mass than Boiled and Drained Yambean , which is very high in comparison to other foods. Boiled Yambean having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Yambean
7%
2%
91%
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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0.24%0.24g
Fat
9.1%8.8g
0.24 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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

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

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NA
Omega 6
23.2%3.95g
NA 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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18%23.2g
Carbohydrate
2.63%3.42g
23.2 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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3.4%1.9g
Protein
6.35%3.56g
1.9 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

0.29%2.63μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
2.63 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.73%0.045mg
Vitamin B1
21%0.25mg
Thiamine
0.045 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.67%0.074mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.074 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.37%0.32mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.32 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.1%0.11mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.11 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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5.26%21μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
21 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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41.2%37mg
Vitamin C
0.27%0.24mg
Ascorbic acid
37 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

2.9%29mg
Calcium
1.34%13.4mg
29 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.5%0.12mg
Copper
34.2%0.31mg
0.12 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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18.8%1.5mg
Iron
11.2%0.9mg
1.5 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.9%29mg
Magnesium
13.3%55.7mg
29 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.52%0.15mg
Manganese
14.5%0.33mg
0.15 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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6%42mg
Phosphorus
16%113mg
42 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
3.25%110mg
355 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.35%1.84μg
Selenium
16.5%9.08μg
1.84 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.7%10.5mg
Sodium
0.1%1.54mg
10.5 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.39mg
Zinc
7.8%0.86mg
0.39 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.4%237g
Water
0.022%0.81g
237 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 Boiled Yambean vs Sunflower Seeds:
Comparing minerals per 100 calories for Boiled Yambean vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: