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Comparing Nutrients in 1 kilogram Oil Roasted Sunflower SeedsVS Cooked Pasta with Salt

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Cooked Pasta with Salt
15%
5%
80%
1 kg ▼

Macro Nutrients

204%5920kcal
Energy
54%1570kcal
5920 kcalvs1570 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
529%513g
Fat
9.6%9.3g
513 gvs9.3 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
5.5%1.76g
70.7 gvs1.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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50.6%0.81g
Omega 3
15%0.24g
0.81 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
2012%342g
Omega 6
17.4%2.95g
342 gvs2.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
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
176%229g
Carbohydrate
235%306g
229 gvs306 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
43%31g
Sugars
7.72%5.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs5.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
0.41%0.3g
≤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 gvs0.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%7.4g
Glucose
%0.4g
7.4 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%23.7g
Sucrose
%0.9g
23.7 gvs0.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
279%106g
Fiber
47.4%18g
106 gvs18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
358%201g
Protein
104%58g
201 gvs58 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA 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
267%3.2mg
Vitamin B1
16.7%0.2mg
Thiamine
3.2 mgvs0.2 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
215%2.8mg
Vitamin B2
15.4%0.2mg
Riboflavin
2.8 mgvs0.2 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
258%41.3mg
Vitamin B3
25%4mg
Niacin, nicotinic acid, niacinamide
41.3 mgvs4 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
1388%69.4mg
Vitamin B5
22.4%1.12mg
Pantothenic acid
69.4 mgvs1.12 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
37.7%0.49mg
Pyridoxine
7.9 mgvs0.49 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
585%2340μg
Vitamin B9
17.5%70μg
Folates and Folic Acid
2340 μgvs70 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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
12.2%11mg
Vitamin C
0%0mg
Ascorbic acid
11 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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
2422%363mg
Vitamin E
4%0.6mg
Tocopherols and Tocotrienols
363 mgvs0.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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26%31μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
31 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

87%870mg
Calcium
7%70mg
870 mgvs70 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2004%18mg
Copper
111%1mg
18 mgvs1 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
535%42.8mg
Iron
62.5%5mg
42.8 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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302%1270mg
Magnesium
43%180mg
1270 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
904%21mg
Manganese
140%3.22mg
21 mgvs3.22 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
83%580mg
11390 mgvs580 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
142%4830mg
Potassium
13%440mg
4830 mgvs440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1422%782μg
Selenium
480%264μg
782 μgvs264 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
87.3%1310mg
30 mgvs1310 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
474%52mg
Zinc
46.4%5.1mg
52 mgvs5.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.42%15.4g
Water
16.8%621g
15.4 gvs621 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 Cooked Pasta with Salt:
Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cooked Pasta with Salt:
Comparison of macro-nutrients per 1 kilogram:



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