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Comparing Nutrients in 1 pound Boiled New Zealand SpinachVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach
34%
10%
56%
Sunflower Seeds
13%
74%
13%
1 lb ▼

Macro Nutrients

1.88%54.4kcal
Energy
91%2649kcal
54.4 kcalvs2649 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g
Fat
241%233g
0.77 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
63%20.2g
0.12 gvs20.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.25g
Omega 3
17%0.27g
0.25 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.05g
Omega 6
615%105g
0.05 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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7.43%9.66g
Carbohydrate
69.8%91g
9.66 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.56%1.13g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.13 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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16.7%6.35g
Fiber
103%39g
6.35 gvs39 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
168%94g
5.9 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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11.3%0.14mg
Vitamin B1
559%6.7mg
Thiamine
0.14 mgvs6.7 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.3%0.49mg
Vitamin B2
124%1.6mg
Riboflavin
0.49 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.77mg
Vitamin B3
236%38mg
Niacin, nicotinic acid, niacinamide
1.77 mgvs38 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.2%1.16mg
Vitamin B5
103%5.13mg
Pantothenic acid
1.16 mgvs5.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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82.7%1.08mg
Vitamin B6
469%6.1mg
Pyridoxine
1.08 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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9.07%36.3μg
Vitamin B9
257%1030μg
Folates and Folic Acid
36.3 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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80.6%72.6mg
Vitamin C
7.06%6.35mg
Ascorbic acid
72.6 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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37%5.58mg
Vitamin E
1064%160mg
Tocopherols and Tocotrienols
5.58 mgvs160 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1104%1324μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1324 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21.8%218mg
Calcium
35.4%354mg
218 mgvs354 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg
Copper
907%8.16mg
0.35 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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37.4%3mg
Iron
298%24mg
3 mgvs24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg
Magnesium
351%1474mg
145 mgvs1474 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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104%2.4mg
Manganese
385%8.85mg
2.4 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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14.3%100mg
Phosphorus
428%2994mg
100 mgvs2994 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.6%463mg
Potassium
86%2926mg
463 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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32.4%485mg
Sodium
2.72%41mg
485 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.8%1.4mg
Zinc
206%22.7mg
1.4 mgvs22.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%430g
Water
0.58%21.5g
430 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 Boiled New Zealand Spinach vs Sunflower Seeds:
Comparing minerals per 1 pound for Boiled New Zealand Spinach vs Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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