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Comparing Nutrients in 300 calories Boiled BulgurVS Sunflower Seeds

Weight per 300 calories

Boiled Bulgur
361g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 7 times more energy per unit of mass than Cooked Bulgur, which is very high in comparison to other foods. Boiled Bulgur having average energy density.

Which food has more nutrients per 300 calories - Boiled Bulgur or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur
14%
2%
84%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.89%0.87g
Fat
27.3%26.4g
0.87 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
7.15%2.3g
0.15 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.9%0.014g
Omega 3
1.93%0.031g
0.014 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
69.7%12g
0.34 gvs12 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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51.7%67g
Carbohydrate
7.9%10.3g
67 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.5%0.36g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.36 gvs1.35 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
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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43%16.3g
Fiber
11.6%4.4g
16.3 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
19%10.7g
11 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
63.4%0.76mg
Thiamine
0.21 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
14%0.18mg
Riboflavin
0.1 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.24mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
1.24 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B6
53%0.69mg
Pyridoxine
0.3 mgvs0.69 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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16.3%65μg
Vitamin B9
29%117μg
Folates and Folic Acid
65 μgvs117 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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0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 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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0.24%0.036mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.036 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.6%36mg
Calcium
4%40mg
36 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg
Copper
103%0.92mg
0.27 mgvs0.92 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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43.4%3.47mg
Iron
33.7%2.7mg
3.47 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.5%116mg
Magnesium
39.8%167mg
116 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
43.6%1mg
2.2 mgvs1 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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20.7%145mg
Phosphorus
48.4%339mg
145 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.23%246mg
Potassium
9.75%331mg
246 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.94%2.17μg
Selenium
49.5%27.2μg
2.17 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
0.31%4.62mg
18 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.7%2.06mg
Zinc
23.3%2.57mg
2.06 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.6%281g
Water
0.066%2.43g
281 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Bulgur vs Sunflower Seeds:
Comparing minerals per 300 calories for Boiled Bulgur vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: