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Comparing Nutrients in 300 calories DockVS Toasted Sunflower Seeds

Weight per 300 calories

Dock
1364g
Toasted Sunflower Seeds
48.5g

Toasted Sunflower Seed Kernels no Salt have 28.1 times more energy per unit of mass than Raw Dock, which is very high in comparison to other foods. Dock having very low energy density.

Which food has more nutrients per 300 calories - Dock or Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dock
30%
23%
47%
Toasted Sunflower Seeds
10%
77%
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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9.84%9.55g
Fat
28.4%27.5g
9.55 gvs27.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
9%2.9g
NA gvs2.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
2.4%0.038g
NA gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
107%18g
NA gvs18 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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33.6%43.6g
Carbohydrate
7.68%9.98g
43.6 gvs9.98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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104%39.5g
Fiber
14.7%5.57g
39.5 gvs5.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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48.7%27.3g
Protein
15%8.34g
27.3 gvs8.34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

303%2727μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2727 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.5%0.55mg
Vitamin B1
13%0.16mg
Thiamine
0.55 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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105%1.36mg
Vitamin B2
10.6%0.14mg
Riboflavin
1.36 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.6%6.8mg
Vitamin B3
12.7%2.03mg
Niacin, nicotinic acid, niacinamide
6.8 mgvs2.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
68.4%3.42mg
Pantothenic acid
0.56 mgvs3.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.66mg
Vitamin B6
30%0.39mg
Pyridoxine
1.66 mgvs0.39 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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44.3%177μg
Vitamin B9
29%115μg
Folates and Folic Acid
177 μgvs115 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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727%655mg
Vitamin C
0.75%0.68mg
Ascorbic acid
655 mgvs0.68 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

60%600mg
Calcium
2.76%27.6mg
600 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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198%1.8mg
Copper
99%0.89mg
1.8 mgvs0.89 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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409%32.7mg
Iron
41.3%3.3mg
32.7 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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334%1405mg
Magnesium
15%62.5mg
1405 mgvs62.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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207%4.76mg
Manganese
44.5%1.02mg
4.76 mgvs1.02 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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123%859mg
Phosphorus
80%561mg
859 mgvs561 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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156%5318mg
Potassium
7%238mg
5318 mgvs238 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.3%12.3μg
Selenium
NA
12.3 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.64%54.5mg
Sodium
0.097%1.45mg
54.5 mgvs1.45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg
Zinc
23.4%2.57mg
2.73 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.3%1268g
Water
0.013%0.48g
1268 gvs0.48 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 Dock vs Toasted Sunflower Seeds:
Comparing minerals per 300 calories for Dock vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: