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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Boiled Collards

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Boiled Collards
27%
16%
57%
1 kg ▼

Macro Nutrients

201%5820kcal
Energy
11.4%330kcal
5820 kcalvs330 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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513%498g
Fat
7.42%7.2g
498 gvs7.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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163%52g
Saturated Fat
1.47%0.47g
52 gvs0.47 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43%0.69g
Omega 3
58%0.93g
0.69 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g
Omega 6
4.1%0.7g
328 gvs0.7 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
43.5%56.5g
241 gvs56.5 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
5.5%4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.3 gvs4 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 .

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

Find Nuts and Seeds rich in Sucrose
292%111g
Fiber
105%40g
111 gvs40 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
345%193g
Protein
48.4%27g
193 gvs27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
422%3800μg
RAE, retinol activity equivalents
0 μgvs3800 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
33.3%0.4mg
Thiamine
1.06 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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189%2.46mg
Vitamin B2
81.5%1.06mg
Riboflavin
2.46 mgvs1.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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440%70.4mg
Vitamin B3
36%5.75mg
Niacin, nicotinic acid, niacinamide
70.4 mgvs5.75 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
43.6%2.18mg
Pantothenic acid
70.4 mgvs2.18 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
98%1.28mg
Pyridoxine
8.04 mgvs1.28 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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593%2370μg
Vitamin B9
40%160μg
Folates and Folic Acid
2370 μgvs160 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
202%182mg
Ascorbic acid
14 mgvs182 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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1740%261mg
Vitamin E
58.7%8.8mg
Tocopherols and Tocotrienols
261 mgvs8.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
3388%4066μg
Phytomenadione or phylloquinone
27 μgvs4066 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
141%1410mg
700 mgvs1410 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg
Copper
56.7%0.51mg
18.3 mgvs0.51 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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475%38mg
Iron
141%11.3mg
38 mgvs11.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
50%210mg
1290 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg
Manganese
222%5.1mg
21 mgvs5.1 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
45.7%320mg
11550 mgvs320 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg
Potassium
34.4%1170mg
8500 mgvs1170 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg
Selenium
9.1%5μg
793 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
10%150mg
30 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
481%53mg
Zinc
21%2.3mg
53 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
24.4%902g
12 gvs902 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 Boiled Collards:
Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Boiled Collards:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: