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Comparing Nutrients in 100 grams Medjool DatesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Medjool Dates
2%
0%
98%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

9.55%277kcal
Energy
20%584kcal
277 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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57.7%75g
Carbohydrate
15.4%20g
75 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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92%66.5g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
66.5 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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44%32g
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]
32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%33.7g
Glucose
NA
33.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.53g
Sucrose
%2.5g
0.53 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.6%6.7g
Fiber
22.6%8.6g
6.7 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.23%1.8g
Protein
37%20.8g
1.8 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.78%7μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
7 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg
Vitamin B1
123%1.48mg
Thiamine
0.05 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.06 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.81 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
103%1.35mg
Pyridoxine
0.25 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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3.75%15μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
15 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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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 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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NA
Vitamin E
234%35mg
Tocopherols and Tocotrienols
NA mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
7.8%78mg
64 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.2%0.36mg
Copper
200%1.8mg
0.36 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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11.3%0.9mg
Iron
65.6%5.25mg
0.9 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54mg
Magnesium
77.4%325mg
54 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg
Manganese
84.8%1.95mg
0.3 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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8.86%62mg
Phosphorus
94%660mg
62 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%696mg
Potassium
19%645mg
696 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
96%53μg
NA 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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4%0.44mg
Zinc
45.5%5mg
0.44 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.58%21.3g
Water
0.13%4.73g
21.3 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 Medjool Dates vs Sunflower Seeds:
Comparing minerals per 100 grams for Medjool Dates vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: