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Comparing Nutrients in 7 ounces Boiled SalsifyVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Salsify
15%
2%
83%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

4.65%135kcal
Energy
40%1159kcal
135 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.35%0.34g
Fat
105%102g
0.34 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.081g
Saturated Fat
27.6%8.84g
0.081 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.36%0.022g
Omega 3
7.44%0.12g
0.022 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.75%0.13g
Omega 6
269%45.7g
0.13 gvs45.7 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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23.4%30.5g
Carbohydrate
30.5%39.7g
30.5 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.94%5.75g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.75 gvs5.2 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
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16%6.15g
Fiber
45%17g
6.15 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.67%5.4g
Protein
73.6%41.2g
5.4 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.26%0.11mg
Vitamin B1
245%2.94mg
Thiamine
0.11 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.4%0.34mg
Vitamin B2
54%0.7mg
Riboflavin
0.34 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.86%0.78mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
0.78 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.55 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.3%0.43mg
Vitamin B6
205%2.67mg
Pyridoxine
0.43 mgvs2.67 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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7.44%29.8μg
Vitamin B9
113%450μg
Folates and Folic Acid
29.8 μgvs450 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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10%9.13mg
Vitamin C
3.1%2.78mg
Ascorbic acid
9.13 mgvs2.78 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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2.5%0.38mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
0.38 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.33%93mg
Calcium
15.5%155mg
93 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.4%0.14mg
Copper
397%3.57mg
0.14 mgvs3.57 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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13.6%1.1mg
Iron
130%10.4mg
1.1 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg
Magnesium
154%645mg
35.7 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg
Manganese
168%3.87mg
0.42 mgvs3.87 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%111mg
Phosphorus
187%1310mg
111 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.5%562mg
Potassium
37.6%1280mg
562 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
191%105μg
1.2 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.8mg
Sodium
1.2%18mg
31.8 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.6mg
Zinc
90%9.92mg
0.6 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.34%161g
Water
0.25%9.4g
161 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Salsify vs Sunflower Seeds:
Comparing minerals per 7 ounces for Boiled Salsify vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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