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Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Okra

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Okra
20%
4%
76%
100 g ▼

Macro Nutrients

20.4%592kcal
Energy
1.14%33kcal
592 kcalvs33 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.3g
Fat
0.2%0.19g
51.3 gvs0.19 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22%7.07g
Saturated Fat
0.081%0.026g
7.07 gvs0.026 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.06%0.081g
Omega 3
0.063%0.001g
0.081 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
201%34.2g
Omega 6
0.15%0.026g
34.2 gvs0.026 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
17.6%23g
Carbohydrate
5.73%7.45g
23 gvs7.45 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.3%3.1g
Sugars
2.04%1.48g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs1.48 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
0.79%0.57g
≤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]
0 gvs0.57 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.74g
Glucose
%0.32g
0.74 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.37g
Sucrose
%0.6g
2.37 gvs0.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28%10.6g
Fiber
8.42%3.2g
10.6 gvs3.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36%20g
Protein
3.45%1.93g
20 gvs1.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
4%36μg
RAE, retinol activity equivalents
0 μgvs36 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
26.7%0.32mg
Vitamin B1
16.7%0.2mg
Thiamine
0.32 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
21.5%0.28mg
Vitamin B2
4.6%0.06mg
Riboflavin
0.28 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26%4.13mg
Vitamin B3
6.25%1mg
Niacin, nicotinic acid, niacinamide
4.13 mgvs1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
139%6.94mg
Vitamin B5
4.9%0.25mg
Pantothenic acid
6.94 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
61%0.79mg
Vitamin B6
16.5%0.22mg
Pyridoxine
0.79 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
58.5%234μg
Vitamin B9
15%60μg
Folates and Folic Acid
234 μgvs60 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.22%1.1mg
Vitamin C
25.6%23mg
Ascorbic acid
1.1 mgvs23 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
242%36.3mg
Vitamin E
1.8%0.27mg
Tocopherols and Tocotrienols
36.3 mgvs0.27 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
2.6%3.1μg
Vitamin K
26%31.3μg
Phytomenadione or phylloquinone
3.1 μgvs31.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

8.7%87mg
Calcium
8.2%82mg
87 mgvs82 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
12%0.11mg
1.8 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
53.5%4.3mg
Iron
7.75%0.62mg
4.3 mgvs0.62 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
30.2%127mg
Magnesium
13.6%57mg
127 mgvs57 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
90%2.08mg
Manganese
34.3%0.79mg
2.08 mgvs0.79 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 .

Find Nuts and Seeds rich in Molybdenum
163%1139mg
Phosphorus
8.7%61mg
1139 mgvs61 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
14.2%483mg
Potassium
8.8%299mg
483 mgvs299 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
142%78.2μg
Selenium
1.27%0.7μg
78.2 μgvs0.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
0.47%7mg
3 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
47.4%5.2mg
Zinc
5.27%0.58mg
5.2 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.042%1.54g
Water
2.42%89.6g
1.54 gvs89.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Okra:
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Okra:
Comparison of macro-nutrients per 100 grams:



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