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Comparing Nutrients in 1 pound Young Green OnionsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Young Green Onions
12%
14%
74%
Sunflower Seeds
13%
74%
13%
1 lb ▼

Macro Nutrients

4.22%122kcal
Energy
91%2649kcal
122 kcalvs2649 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.13g
Fat
241%233g
2.13 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.34%0.75g
Saturated Fat
63%20.2g
0.75 gvs20.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.3%0.18g
Omega 3
17%0.27g
0.18 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.16%0.37g
Omega 6
615%105g
0.37 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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20%26g
Carbohydrate
69.8%91g
26 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24.5%17.7g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.7 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.3%9.6g
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]
9.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.44g
Glucose
NA
7.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.73g
Sucrose
%11.3g
0.73 gvs11.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.5%8.16g
Fiber
103%39g
8.16 gvs39 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.86%4.4g
Protein
168%94g
4.4 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

101%907μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
907 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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9.07%0.12mg
Vitamin B2
124%1.6mg
Riboflavin
0.12 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.36%1.5mg
Vitamin B3
236%38mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs38 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.63mg
Vitamin B5
103%5.13mg
Pantothenic acid
0.63 mgvs5.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.7%0.4mg
Vitamin B6
469%6.1mg
Pyridoxine
0.4 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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34%136μg
Vitamin B9
257%1030μg
Folates and Folic Acid
136 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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67.5%60.8mg
Vitamin C
7.06%6.35mg
Ascorbic acid
60.8 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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6.35%0.95mg
Vitamin E
1064%160mg
Tocopherols and Tocotrienols
0.95 mgvs160 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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591%709μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
709 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.6%236mg
Calcium
35.4%354mg
236 mgvs354 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.6%0.14mg
Copper
907%8.16mg
0.14 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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29%2.3mg
Iron
298%24mg
2.3 mgvs24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.3%72.6mg
Magnesium
351%1474mg
72.6 mgvs1474 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.6%0.68mg
Manganese
385%8.85mg
0.68 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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16%113mg
Phosphorus
428%2994mg
113 mgvs2994 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.2%721mg
Potassium
86%2926mg
721 mgvs2926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.12%2.27μg
Selenium
437%240μg
2.27 μgvs240 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.54%68mg
Sodium
2.72%41mg
68 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.25%0.91mg
Zinc
206%22.7mg
0.91 mgvs22.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.3%419g
Water
0.58%21.5g
419 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 Young Green Onions vs Sunflower Seeds:
Comparing minerals per 1 pound for Young Green Onions vs Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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