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Comparing Nutrients in 500 calories VinespinachVS Sunflower Seeds

Weight per 500 calories

Vinespinach
2632g
Sunflower Seeds
85.6g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Raw Vinespinach, which is very high in comparison to other foods. Vinespinach having very low energy density.

Which food has more nutrients per 500 calories - Vinespinach or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Vinespinach
31%
11%
58%
Sunflower Seeds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Vinespinachvs Sunflower Seeds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.14%7.9g
Fat
45.4%44g
7.9 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
12%3.8g
NA gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.2%0.051g
NA gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
116%19.7g
NA gvs19.7 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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69%89.5g
Carbohydrate
13%17g
89.5 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.1%2.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.24 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
%2.14g
NA gvs2.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
19.4%7.36g
NA gvs7.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84.6%47.4g
Protein
31.8%17.8g
47.4 gvs17.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vinespinachvs Sunflower Seeds
1170%10526μg
Vitamin A
0.29%2.57μg
RAE, retinol activity equivalents
10526 μgvs2.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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110%1.3mg
Vitamin B1
106%1.27mg
Thiamine
1.3 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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314%4.08mg
Vitamin B2
23.4%0.3mg
Riboflavin
4.08 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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82.2%13mg
Vitamin B3
44.6%7.14mg
Niacin, nicotinic acid, niacinamide
13 mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
19.3%0.97mg
Pantothenic acid
1.4 mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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486%6.3mg
Vitamin B6
88.6%1.15mg
Pyridoxine
6.3 mgvs1.15 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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921%3684μg
Vitamin B9
48.6%194μg
Folates and Folic Acid
3684 μgvs194 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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2982%2684mg
Vitamin C
1.33%1.2mg
Ascorbic acid
2684 mgvs1.2 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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NA
Vitamin E
201%30mg
Tocopherols and Tocotrienols
NA mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Vinespinachvs Sunflower Seeds
287%2868mg
Calcium
6.68%66.8mg
2868 mgvs66.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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313%2.8mg
Copper
171%1.54mg
2.8 mgvs1.54 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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395%31.6mg
Iron
56%4.5mg
31.6 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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407%1711mg
Magnesium
66.3%278mg
1711 mgvs278 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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841%19.3mg
Manganese
72.6%1.67mg
19.3 mgvs1.67 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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195%1368mg
Phosphorus
80.7%565mg
1368 mgvs565 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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395%13421mg
Potassium
16.2%552mg
13421 mgvs552 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.3%21μg
Selenium
82.5%45.4μg
21 μgvs45.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42%632mg
Sodium
0.51%7.7mg
632 mgvs7.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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103%11.3mg
Zinc
39%4.3mg
11.3 mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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66.2%2450g
Water
0.11%4.05g
2450 gvs4.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Vinespinach vs Sunflower Seeds:
Comparing minerals per 500 calories for Vinespinach vs Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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