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Comparing Nutrients in 1 pound Sunflower SeedsVS Green Cauliflower

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Green Cauliflower
30%
7%
63%
1 lb ▼

Macro Nutrients

91%2649kcal
Energy
4.85%141kcal
2649 kcalvs141 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
241%233g
Fat
1.4%1.36g
233 gvs1.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
63%20.2g
Saturated Fat
0.67%0.21g
20.2 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
29.5%0.47g
0.27 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
615%105g
Omega 6
0.77%0.13g
105 gvs0.13 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
69.8%91g
Carbohydrate
21.2%27.6g
91 gvs27.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
16.4%12g
Sugars
19%13.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs13.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
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 .

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

Find Nuts and Seeds rich in Glucose
%11.3g
Sucrose
NA
11.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39g
Fiber
38%14.5g
39 gvs14.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
168%94g
Protein
24%13.4g
94 gvs13.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
4.03%36.3μg
RAE, retinol activity equivalents
13.6 μgvs36.3 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
559%6.7mg
Vitamin B1
30.2%0.36mg
Thiamine
6.7 mgvs0.36 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
124%1.6mg
Vitamin B2
35.6%0.46mg
Riboflavin
1.6 mgvs0.46 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
236%38mg
Vitamin B3
21%3.33mg
Niacin, nicotinic acid, niacinamide
38 mgvs3.33 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
103%5.13mg
Vitamin B5
63%3.16mg
Pantothenic acid
5.13 mgvs3.16 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
469%6.1mg
Vitamin B6
77.5%1mg
Pyridoxine
6.1 mgvs1 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
257%1030μg
Vitamin B9
64.6%259μg
Folates and Folic Acid
1030 μgvs259 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
7.06%6.35mg
Vitamin C
444%400mg
Ascorbic acid
6.35 mgvs400 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
1064%160mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
160 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
76.4%92μg
Phytomenadione or phylloquinone
0 μgvs92 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

35.4%354mg
Calcium
15%150mg
354 mgvs150 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
907%8.16mg
Copper
20.7%0.19mg
8.16 mgvs0.19 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
298%24mg
Iron
41.4%3.3mg
24 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
351%1474mg
Magnesium
21.6%91mg
1474 mgvs91 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
385%8.85mg
Manganese
48.7%1.12mg
8.85 mgvs1.12 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
428%2994mg
Phosphorus
40%281mg
2994 mgvs281 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
86%2926mg
Potassium
40%1361mg
2926 mgvs1361 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
437%240μg
Selenium
4.95%2.72μg
240 μgvs2.72 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.72%41mg
Sodium
6.96%104mg
41 mgvs104 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
206%22.7mg
Zinc
26.4%2.9mg
22.7 mgvs2.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.58%21.5g
Water
11%407g
21.5 gvs407 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Sunflower Seeds vs Green Cauliflower:
Comparing minerals per 1 pound for Sunflower Seeds vs Green Cauliflower:
Comparison of macro-nutrients per 1 pound:



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