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Comparing Nutrients in 1 pound Beet GreensVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Beet Greens
32%
4%
64%
Sunflower Seeds
13%
74%
13%
1 lb ▼

Macro Nutrients

3.44%100kcal
Energy
91%2649kcal
100 kcalvs2649 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.59g
Fat
241%233g
0.59 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.091g
Saturated Fat
63%20.2g
0.091 gvs20.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.13%0.018g
Omega 3
17%0.27g
0.018 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g
Omega 6
615%105g
0.19 gvs105 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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15%19.6g
Carbohydrate
69.8%91g
19.6 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.13%2.27g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.27 gvs12 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 .

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

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NA
Sucrose
%11.3g
NA gvs11.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44%16.8g
Fiber
103%39g
16.8 gvs39 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
18%9.98g
Protein
168%94g
9.98 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

159%1433μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
1433 μgvs13.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37.8%0.45mg
Vitamin B1
559%6.7mg
Thiamine
0.45 mgvs6.7 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.8%1mg
Vitamin B2
124%1.6mg
Riboflavin
1 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
236%38mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs38 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.13mg
Vitamin B5
103%5.13mg
Pantothenic acid
1.13 mgvs5.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B6
469%6.1mg
Pyridoxine
0.48 mgvs6.1 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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17%68μg
Vitamin B9
257%1030μg
Folates and Folic Acid
68 μgvs1030 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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151%136mg
Vitamin C
7.06%6.35mg
Ascorbic acid
136 mgvs6.35 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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45.4%6.8mg
Vitamin E
1064%160mg
Tocopherols and Tocotrienols
6.8 mgvs160 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1512%1814μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1814 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

53%531mg
Calcium
35.4%354mg
531 mgvs354 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
907%8.16mg
0.87 mgvs8.16 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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146%11.7mg
Iron
298%24mg
11.7 mgvs24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.6%318mg
Magnesium
351%1474mg
318 mgvs1474 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77%1.77mg
Manganese
385%8.85mg
1.77 mgvs8.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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26.6%186mg
Phosphorus
428%2994mg
186 mgvs2994 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3456mg
Potassium
86%2926mg
3456 mgvs2926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.42%4.1μg
Selenium
437%240μg
4.1 μgvs240 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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68.3%1025mg
Sodium
2.72%41mg
1025 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.7%1.72mg
Zinc
206%22.7mg
1.72 mgvs22.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%413g
Water
0.58%21.5g
413 gvs21.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Beet Greens vs Sunflower Seeds:
Comparing minerals per 1 pound for Beet Greens vs Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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