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Comparing Nutrients in 1 kilogram Sunflower SeedsVS Boiled Cauliflower

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Boiled Cauliflower
26%
15%
59%
1 kg ▼

Macro Nutrients

201%5840kcal
Energy
7.93%230kcal
5840 kcalvs230 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
531%515g
Fat
4.64%4.5g
515 gvs4.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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139%44.6g
Saturated Fat
2.2%0.7g
44.6 gvs0.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g
Omega 3
104%1.67g
0.6 gvs1.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1356%231g
Omega 6
2.94%0.5g
231 gvs0.5 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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154%200g
Carbohydrate
31.6%41g
200 gvs41 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
28.7%21g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs21 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25g
Sucrose
NA
25 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
226%86g
Fiber
60.5%23g
86 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
371%208g
Protein
33%18.4g
208 gvs18.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
30 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1233%15mg
Vitamin B1
35%0.42mg
Thiamine
15 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
273%3.55mg
Vitamin B2
40%0.52mg
Riboflavin
3.55 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
521%83.4mg
Vitamin B3
25.6%4.1mg
Niacin, nicotinic acid, niacinamide
83.4 mgvs4.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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226%11.3mg
Vitamin B5
102%5.1mg
Pantothenic acid
11.3 mgvs5.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1035%13.5mg
Vitamin B6
133%1.73mg
Pyridoxine
13.5 mgvs1.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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568%2270μg
Vitamin B9
110%440μg
Folates and Folic Acid
2270 μgvs440 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
15.6%14mg
Vitamin C
492%443mg
Ascorbic acid
14 mgvs443 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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2345%352mg
Vitamin E
4.67%0.7mg
Tocopherols and Tocotrienols
352 mgvs0.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
115%138μg
Phytomenadione or phylloquinone
0 μgvs138 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

78%780mg
Calcium
16%160mg
780 mgvs160 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2000%18mg
Copper
20%0.18mg
18 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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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656%52.5mg
Iron
40%3.2mg
52.5 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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774%3250mg
Magnesium
21.4%90mg
3250 mgvs90 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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848%19.5mg
Manganese
57.4%1.32mg
19.5 mgvs1.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum
943%6600mg
Phosphorus
45.7%320mg
6600 mgvs320 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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190%6450mg
Potassium
41.8%1420mg
6450 mgvs1420 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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964%530μg
Selenium
11%6μg
530 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
6%90mg
Sodium
10%150mg
90 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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455%50mg
Zinc
15.5%1.7mg
50 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.28%47.3g
Water
25%930g
47.3 gvs930 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Boiled Cauliflower:
Comparing minerals per 1 kilogram for Sunflower Seeds vs Boiled Cauliflower:
Comparison of macro-nutrients per 1 kilogram:



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