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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Broccoli Raab

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Broccoli Raab
45%
15%
40%
1 kg ▼

Macro Nutrients

201%5820kcal
Energy
7.6%220kcal
5820 kcalvs220 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
513%498g
Fat
5.05%4.9g
498 gvs4.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
163%52g
Saturated Fat
2.6%0.83g
52 gvs0.83 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
43%0.69g
Omega 3
118%1.9g
0.69 gvs1.9 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g
Omega 6
1.7%0.29g
328 gvs0.29 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 .

Find Nuts and Seeds rich in Cholesterol
185%241g
Carbohydrate
22%28.5g
241 gvs28.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
37.7%27.3g
Sugars
5.24%3.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.3 gvs3.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
2.34%1.7g
≤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 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%1.1g
NA gvs1.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
292%111g
Fiber
71%27g
111 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
345%193g
Protein
56.6%31.7g
193 gvs31.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
146%1310μg
RAE, retinol activity equivalents
0 μgvs1310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
88.3%1.06mg
Vitamin B1
135%1.62mg
Thiamine
1.06 mgvs1.62 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
189%2.46mg
Vitamin B2
99%1.3mg
Riboflavin
2.46 mgvs1.3 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
440%70.4mg
Vitamin B3
76.3%12.2mg
Niacin, nicotinic acid, niacinamide
70.4 mgvs12.2 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
1408%70.4mg
Vitamin B5
64.4%3.22mg
Pantothenic acid
70.4 mgvs3.22 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
618%8.04mg
Vitamin B6
132%1.7mg
Pyridoxine
8.04 mgvs1.7 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 .

Find Nuts and Seeds rich in Vitamin B7
593%2370μg
Vitamin B9
208%830μg
Folates and Folic Acid
2370 μgvs830 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
224%202mg
Ascorbic acid
14 mgvs202 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1740%261mg
Vitamin E
108%16mg
Tocopherols and Tocotrienols
261 mgvs16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
1867%2240μg
Phytomenadione or phylloquinone
27 μgvs2240 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
108%1080mg
700 mgvs1080 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg
Copper
46.7%0.42mg
18.3 mgvs0.42 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 .

Find Nuts and Seeds rich in Fluoride
475%38mg
Iron
268%21.4mg
38 mgvs21.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
52.4%220mg
1290 mgvs220 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg
Manganese
172%3.95mg
21 mgvs3.95 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
1650%11550mg
Phosphorus
104%730mg
11550 mgvs730 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg
Potassium
57.6%1960mg
8500 mgvs1960 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg
Selenium
18%10μg
793 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
22%330mg
30 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
481%53mg
Zinc
70%7.7mg
53 mgvs7.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
25%926g
12 gvs926 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 Roasted Sunflower Seeds vs Broccoli Raab:
Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Broccoli Raab:
Comparison of macro-nutrients per 1 kilogram:



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