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Comparing Nutrients in 100 grams Raw QuinoaVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Roasted Sunflower Seeds
12%
72%
16%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
20%582kcal
368 kcalvs582 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
51.3%49.8g
6.07 gvs49.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
16.3%5.2g
0.71 gvs5.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
4.3%0.069g
0.26 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
193%32.8g
2.98 gvs32.8 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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49.4%64g
Carbohydrate
18.5%24g
64 gvs24 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.77%2.73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.73 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
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
29.2%11g
7 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
34.5%19.3g
14 gvs19.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
8.83%0.11mg
Thiamine
0.36 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
19%0.25mg
Riboflavin
0.32 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
44%7.04mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs7.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
141%7.04mg
Pantothenic acid
0.77 mgvs7.04 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
62%0.8mg
Pyridoxine
0.49 mgvs0.8 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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46%184μg
Vitamin B9
59.3%237μg
Folates and Folic Acid
184 μgvs237 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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NA
Vitamin C
1.56%1.4mg
Ascorbic acid
NA 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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16.3%2.44mg
Vitamin E
174%26mg
Tocopherols and Tocotrienols
2.44 mgvs26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
7%70mg
47 mgvs70 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
203%1.83mg
0.59 mgvs1.83 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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57%4.57mg
Iron
47.5%3.8mg
4.57 mgvs3.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
30.7%129mg
197 mgvs129 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
92%2.1mg
2.03 mgvs2.1 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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65.3%457mg
Phosphorus
165%1155mg
457 mgvs1155 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
25%850mg
563 mgvs850 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
144%79.3μg
8.5 μgvs79.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.2%3mg
5 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
48%5.3mg
3.1 mgvs5.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
0.032%1.2g
13.3 gvs1.2 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 Raw Quinoa vs Roasted Sunflower Seeds:
Comparing minerals per 100 grams for Raw Quinoa vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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