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Comparing Nutrients in 100 grams MisoVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Miso
25%
26%
49%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

6.83%198kcal
Energy
20%584kcal
198 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.2%6g
Fat
53%51.5g
6 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.2%1.03g
Saturated Fat
14%4.46g
1.03 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.3%0.41g
Omega 3
3.75%0.06g
0.41 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.6%2.48g
Omega 6
136%23g
2.48 gvs23 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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19.5%25.4g
Carbohydrate
15.4%20g
25.4 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.55%6.2g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.2 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
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]
6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%2.5g
0 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.2%5.4g
Fiber
22.6%8.6g
5.4 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
23%12.8g
Protein
37%20.8g
12.8 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%4μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
4 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.17%0.098mg
Vitamin B1
123%1.48mg
Thiamine
0.098 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.23 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.91 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.74%0.34mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.34 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
103%1.35mg
Pyridoxine
0.2 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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4.75%19μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
19 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.33%0.08μg
Vitamin B12
0%0μg
Cobalamin
0.08 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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0.067%0.01mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.01 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24.4%29.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
29.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.7%57mg
Calcium
7.8%78mg
57 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46.7%0.42mg
Copper
200%1.8mg
0.42 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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31%2.5mg
Iron
65.6%5.25mg
2.5 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg
Magnesium
77.4%325mg
48 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.3%0.86mg
Manganese
84.8%1.95mg
0.86 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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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22.7%159mg
Phosphorus
94%660mg
159 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.18%210mg
Potassium
19%645mg
210 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
96%53μg
7 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
249%3728mg
Sodium
0.6%9mg
3728 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.3%2.56mg
Zinc
45.5%5mg
2.56 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.16%43g
Water
0.13%4.73g
43 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 Miso vs Sunflower Seeds:
Comparing minerals per 100 grams for Miso vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: