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Comparing Nutrients in 1 kilogram Oil Roasted Sunflower SeedsVS Boiled Young Broadbeans

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Boiled Young Broadbeans
30%
7%
63%
1 kg ▼

Macro Nutrients

204%5920kcal
Energy
21.4%620kcal
5920 kcalvs620 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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529%513g
Fat
5.15%5g
513 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
221%70.7g
Saturated Fat
4.44%1.42g
70.7 gvs1.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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50.6%0.81g
Omega 3
114%1.82g
0.81 gvs1.82 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2012%342g
Omega 6
7.1%1.2g
342 gvs1.2 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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176%229g
Carbohydrate
77.7%101g
229 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
43%31g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%7.4g
Glucose
NA
7.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%23.7g
Sucrose
NA
23.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
279%106g
Fiber
95%36g
106 gvs36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
358%201g
Protein
85.7%48g
201 gvs48 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
15.6%140μg
RAE, retinol activity equivalents
0 μgvs140 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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267%3.2mg
Vitamin B1
107%1.28mg
Thiamine
3.2 mgvs1.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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215%2.8mg
Vitamin B2
69.2%0.9mg
Riboflavin
2.8 mgvs0.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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258%41.3mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
41.3 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1388%69.4mg
Vitamin B5
13.2%0.66mg
Pantothenic acid
69.4 mgvs0.66 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
609%7.9mg
Vitamin B6
22.3%0.29mg
Pyridoxine
7.9 mgvs0.29 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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585%2340μg
Vitamin B9
145%580μg
Folates and Folic Acid
2340 μgvs580 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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12.2%11mg
Vitamin C
220%198mg
Ascorbic acid
11 mgvs198 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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2422%363mg
Vitamin E
NA
Tocopherols and Tocotrienols
363 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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26%31μg
Vitamin K
NA
Phytomenadione or phylloquinone
31 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

87%870mg
Calcium
18%180mg
870 mgvs180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2004%18mg
Copper
66.7%0.6mg
18 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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535%42.8mg
Iron
188%15mg
42.8 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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302%1270mg
Magnesium
74%310mg
1270 mgvs310 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
904%21mg
Manganese
113%2.6mg
21 mgvs2.6 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
1627%11390mg
Phosphorus
104%730mg
11390 mgvs730 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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142%4830mg
Potassium
56.8%1930mg
4830 mgvs1930 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1422%782μg
Selenium
18%10μg
782 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
27.3%410mg
30 mgvs410 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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474%52mg
Zinc
42.7%4.7mg
52 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.4g
Water
22.6%837g
15.4 gvs837 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 Oil Roasted Sunflower Seeds vs Boiled Young Broadbeans:
Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Boiled Young Broadbeans:
Comparison of macro-nutrients per 1 kilogram:



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