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Comparing Nutrients in 14 ounces Cumin SeedVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cumin Seed
16%
45%
39%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

51.3%1488kcal
Energy
80%2318kcal
1488 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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91%88.4g
Fat
211%204g
88.4 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.1g
Saturated Fat
55.3%17.7g
6.1 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43.7%0.7g
Omega 3
15%0.24g
0.7 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.4%12.3g
Omega 6
538%91g
12.3 gvs91 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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135%176g
Carbohydrate
61%79.4g
176 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate
12.3%8.93g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.93 gvs10.4 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
%9.92g
NA gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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110%41.7g
Fiber
90%34g
41.7 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
126%70.7g
Protein
147%82.5g
70.7 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

28.2%254μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
254 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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208%2.5mg
Vitamin B1
490%5.87mg
Thiamine
2.5 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B2
108%1.4mg
Riboflavin
1.3 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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114%18mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
18 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
89.7%4.5mg
Pantothenic acid
NA mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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133%1.73mg
Vitamin B6
411%5.34mg
Pyridoxine
1.73 mgvs5.34 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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9.92%39.7μg
Vitamin B9
225%901μg
Folates and Folic Acid
39.7 μgvs901 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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34%30.6mg
Vitamin C
6.17%5.56mg
Ascorbic acid
30.6 mgvs5.56 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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88%13.2mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
13.2 mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18%21.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
21.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

370%3695mg
Calcium
31%310mg
3695 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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382%3.44mg
Copper
794%7.14mg
3.44 mgvs7.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs 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 .

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3292%263mg
Iron
260%21mg
263 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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346%1453mg
Magnesium
307%1290mg
1453 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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575%13.2mg
Manganese
336%7.74mg
13.2 mgvs7.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs 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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283%1980mg
Phosphorus
374%2619mg
1980 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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209%7096mg
Potassium
75.3%2560mg
7096 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37.5%20.6μg
Selenium
382%210μg
20.6 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium
44.5%667mg
Sodium
2.4%35.7mg
667 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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173%19mg
Zinc
180%20mg
19 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.86%32g
Water
0.51%18.8g
32 gvs18.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cumin Seed vs Sunflower Seeds:
Comparing minerals per 14 ounces for Cumin Seed vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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