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Comparing Nutrients in 100 grams ClementinesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Clementines
6%
3%
91%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

1.62%47kcal
Energy
20%584kcal
47 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
53%51.5g
0.15 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
14%4.46g
NA gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.75%0.06g
NA gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
136%23g
NA gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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9.25%12g
Carbohydrate
15.4%20g
12 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.7%9.2g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.2 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.26%1.64g
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]
1.64 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.6g
Glucose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.96g
Sucrose
%2.5g
5.96 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.47%1.7g
Fiber
22.6%8.6g
1.7 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.5%0.85g
Protein
37%20.8g
0.85 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
NA μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.17%0.086mg
Vitamin B1
123%1.48mg
Thiamine
0.086 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.03 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.98%0.64mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3%0.15mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.15 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.77%0.075mg
Vitamin B6
103%1.35mg
Pyridoxine
0.075 mgvs1.35 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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6%24μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
24 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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54.2%48.8mg
Vitamin C
1.56%1.4mg
Ascorbic acid
48.8 mgvs1.4 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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1.33%0.2mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.2 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

3%30mg
Calcium
7.8%78mg
30 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.78%0.043mg
Copper
200%1.8mg
0.043 mgvs1.8 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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1.75%0.14mg
Iron
65.6%5.25mg
0.14 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
77.4%325mg
10 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1%0.023mg
Manganese
84.8%1.95mg
0.023 mgvs1.95 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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3%21mg
Phosphorus
94%660mg
21 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg
Potassium
19%645mg
177 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.18%0.1μg
Selenium
96%53μg
0.1 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.6%9mg
1 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.55%0.06mg
Zinc
45.5%5mg
0.06 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.34%86.6g
Water
0.13%4.73g
86.6 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Clementines vs Sunflower Seeds:
Comparing minerals per 100 grams for Clementines vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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