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Comparing Nutrients in 100 grams TeffVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Teff
14%
6%
80%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

12.7%367kcal
Energy
20%584kcal
367 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.45%2.38g
Fat
53%51.5g
2.38 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
14%4.46g
0.45 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.44%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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5.5%0.94g
Omega 6
136%23g
0.94 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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56.3%73g
Carbohydrate
15.4%20g
73 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.54%1.84g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.84 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.65%0.47g
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]
0.47 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.73g
Glucose
NA
0.73 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.62g
Sucrose
%2.5g
0.62 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g
Fiber
22.6%8.6g
8 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.8%13.3g
Protein
37%20.8g
13.3 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32.5%0.39mg
Vitamin B1
123%1.48mg
Thiamine
0.39 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.8%0.27mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.36mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
3.36 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19%0.94mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.94 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B6
103%1.35mg
Pyridoxine
0.48 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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NA
Vitamin B9
56.8%227μg
Folates and Folic Acid
NA 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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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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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.08mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.08 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%180mg
Calcium
7.8%78mg
180 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg
Copper
200%1.8mg
0.81 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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95%7.63mg
Iron
65.6%5.25mg
7.63 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%184mg
Magnesium
77.4%325mg
184 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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402%9.24mg
Manganese
84.8%1.95mg
9.24 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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61.3%429mg
Phosphorus
94%660mg
429 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%427mg
Potassium
19%645mg
427 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8%4.4μg
Selenium
96%53μg
4.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg
Sodium
0.6%9mg
12 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.63mg
Zinc
45.5%5mg
3.63 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.8g
Water
0.13%4.73g
8.8 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 Teff vs Sunflower Seeds:
Comparing minerals per 100 grams for Teff vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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