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Comparing Nutrients in 1 kilogram Sunflower SeedsVS Boiled Water Convolvulus

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Boiled Water Convolvulus
33%
9%
58%
1 kg ▼

Macro Nutrients

201%5840kcal
Energy
6.9%200kcal
5840 kcalvs200 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
531%515g
Fat
2.47%2.4g
515 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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139%44.6g
Saturated Fat
1.2%0.39g
44.6 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g
Omega 3
49.4%0.79g
0.6 gvs0.79 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1356%231g
Omega 6
0.88%0.15g
231 gvs0.15 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
28.5%37g
200 gvs37 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvsNA 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 .

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 .

Find Nuts and Seeds rich in Glucose
%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
50%19g
86 gvs19 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
371%208g
Protein
37%21g
208 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
289%2600μg
RAE, retinol activity equivalents
30 μgvs2600 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1233%15mg
Vitamin B1
41.7%0.5mg
Thiamine
15 mgvs0.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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273%3.55mg
Vitamin B2
61.5%0.8mg
Riboflavin
3.55 mgvs0.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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521%83.4mg
Vitamin B3
31.3%5mg
Niacin, nicotinic acid, niacinamide
83.4 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
226%11.3mg
Vitamin B5
25%1.26mg
Pantothenic acid
11.3 mgvs1.26 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
62.3%0.81mg
Pyridoxine
13.5 mgvs0.81 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 .

Find Nuts and Seeds rich in Vitamin B7
568%2270μg
Vitamin B9
87.5%350μg
Folates and Folic Acid
2270 μgvs350 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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15.6%14mg
Vitamin C
178%160mg
Ascorbic acid
14 mgvs160 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
NA
Tocopherols and Tocotrienols
352 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

78%780mg
Calcium
54%540mg
780 mgvs540 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2000%18mg
Copper
23.3%0.21mg
18 mgvs0.21 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
165%13mg
52.5 mgvs13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
774%3250mg
Magnesium
71.4%300mg
3250 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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848%19.5mg
Manganese
62%1.43mg
19.5 mgvs1.43 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
60%420mg
6600 mgvs420 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
190%6450mg
Potassium
83.5%2840mg
6450 mgvs2840 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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964%530μg
Selenium
16.4%9μg
530 μgvs9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
6%90mg
Sodium
81.3%1220mg
90 mgvs1220 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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455%50mg
Zinc
14.5%1.6mg
50 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.28%47.3g
Water
25%929g
47.3 gvs929 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 Water Convolvulus:
Comparing minerals per 1 kilogram for Sunflower Seeds vs Boiled Water Convolvulus:
Comparison of macro-nutrients per 1 kilogram:



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