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Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Garden Cress with Salt

Weight per 500 calories

Sunflower Seeds
85.6g
Boiled Garden Cress with Salt
2174g

Sunflower Seeds have 25.4 times more energy per 100g than Boiled Garden Cress with Salt. It has very high energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Garden Cress with Salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Boiled Garden Cress with Salt
27%
19%
54%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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45.4%44g
Fat
13.4%13g
44 gvs13 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
1.36%0.43g
3.8 gvs0.43 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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3.2%0.051g
Omega 3
88.3%1.4g
0.051 gvs1.4 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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116%19.7g
Omega 6
16.6%2.83g
19.7 gvs2.83 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
63.5%82.6g
17 gvs82.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3.1%2.24g
Sugars
93%67.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.24 gvs67.6 g
Recommended Dietary Allowance for Sugars 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 for Fructose is 72.5g per day for Men 19-50 years .

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

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%2.14g
Sucrose
NA
2.14 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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19.4%7.36g
Fiber
40%15.2g
7.36 gvs15.2 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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31.8%17.8g
Protein
73.8%41.3g
17.8 gvs41.3 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.29%2.57μg
Vitamin A
560%5043μg
RAE, retinol activity equivalents
2.57 μgvs5043 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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106%1.27mg
Vitamin B1
109%1.3mg
Thiamine
1.27 mgvs1.3 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B2
268%3.48mg
Riboflavin
0.3 mgvs3.48 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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44.6%7.14mg
Vitamin B3
109%17.4mg
Niacin, nicotinic acid, niacinamide
7.14 mgvs17.4 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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19.3%0.97mg
Vitamin B5
71%3.54mg
Pantothenic acid
0.97 mgvs3.54 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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88.6%1.15mg
Vitamin B6
263%3.4mg
Pyridoxine
1.15 mgvs3.4 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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48.6%194μg
Vitamin B9
201%804μg
Folates and Folic Acid
194 μgvs804 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg
Vitamin C
556%500mg
Ascorbic acid
1.2 mgvs500 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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201%30mg
Vitamin E
72.5%11mg
Tocopherols and Tocotrienols
30 mgvs11 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
6946%8335μg
Phytomenadione or phylloquinone
0 μgvs8335 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

6.68%66.8mg
Calcium
133%1326mg
66.8 mgvs1326 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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171%1.54mg
Copper
275%2.48mg
1.54 mgvs2.48 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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56%4.5mg
Iron
217%17.4mg
4.5 mgvs17.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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66.3%278mg
Magnesium
135%565mg
278 mgvs565 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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72.6%1.67mg
Manganese
352%8.1mg
1.67 mgvs8.1 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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80.7%565mg
Phosphorus
149%1043mg
565 mgvs1043 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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16.2%552mg
Potassium
226%7674mg
552 mgvs7674 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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82.5%45.4μg
Selenium
35.6%19.6μg
45.4 μgvs19.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.51%7.7mg
Sodium
354%5304mg
7.7 mgvs5304 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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39%4.3mg
Zinc
29.6%3.26mg
4.3 mgvs3.26 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.11%4.05g
Water
54.3%2011g
4.05 gvs2011 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Sunflower Seeds VS Boiled Garden Cress With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Garden Cress with Salt?

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Boiled Garden Cress with Salt:

Comparing minerals per 500 calories for Sunflower Seeds vs Boiled Garden Cress with Salt:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: