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Comparing Nutrients in 100 grams SpinachVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Spinach
39%
12%
49%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.79%23kcal
Energy
20%584kcal
23 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g
Fat
53%51.5g
0.39 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.063g
Saturated Fat
14%4.46g
0.063 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.63%0.14g
Omega 3
3.75%0.06g
0.14 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.15%0.026g
Omega 6
136%23g
0.026 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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2.8%3.63g
Carbohydrate
15.4%20g
3.63 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.58%0.42g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.42 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.21%0.15g
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]
0.15 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.11g
Glucose
NA
0.11 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.07g
Sucrose
%2.5g
0.07 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
22.6%8.6g
2.2 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
37%20.8g
2.86 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

52%469μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
469 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.5%0.078mg
Vitamin B1
123%1.48mg
Thiamine
0.078 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.19 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.53%0.72mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.3%0.065mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.065 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%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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14%4.25μg
Vitamin B7
NA
Biotin
4.25 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.5%194μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
194 μgvs227 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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31.2%28mg
Vitamin C
1.56%1.4mg
Ascorbic acid
28 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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13.5%2.03mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
2.03 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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402%483μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
483 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.9%99mg
Calcium
7.8%78mg
99 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.4%0.13mg
Copper
200%1.8mg
0.13 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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34%2.7mg
Iron
65.6%5.25mg
2.7 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79mg
Magnesium
77.4%325mg
79 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.9mg
Manganese
84.8%1.95mg
0.9 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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7%49mg
Phosphorus
94%660mg
49 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
19%645mg
558 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%1μg
Selenium
96%53μg
1 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.27%79mg
Sodium
0.6%9mg
79 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.8%0.53mg
Zinc
45.5%5mg
0.53 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.47%91g
Water
0.13%4.73g
91 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 Spinach vs Sunflower Seeds:
Comparing minerals per 100 grams for Spinach vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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