Comparing Nutrients in 100 calories Boiled CeleriacVS Sunflower Seeds

Weight per 100 calories

Boiled Celeriac

370g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 21.6 times more energy per unit of mass than Boiled and Drained Celeriac, which is very high in comparison to other foods. Boiled Celeriac having very low energy density.

Which food has more nutrients per 100 calories - Boiled Celeriac or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Celeriac

13%

81%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled Celeriacvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.73%0.7g

Fat

9.1%8.8g

0.7 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

2.4%0.76g

NA gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.64%0.01g

NA gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

23.2%3.95g

NA gvs3.95 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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17%22g

Carbohydrate

2.63%3.42g

22 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.7%4.44g

Fiber

3.88%1.47g

4.44 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

6.35%3.56g

3.56 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Celeriacvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.33%0.1mg

Vitamin B1

21%0.25mg

Thiamine

0.1 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.14 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.9%1.6mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.75 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.8%0.37mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.37 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.78%11μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

11 μgvs39 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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15%13.3mg

Vitamin C

0.27%0.24mg

Ascorbic acid

13.3 mgvs0.24 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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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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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

Boiled Celeriacvs Sunflower Seeds

9.63%96mg

Calcium

1.34%13.4mg

96 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg

Copper

34.2%0.31mg

0.16 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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20%1.6mg

Iron

11.2%0.9mg

1.6 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.6%44.4mg

Magnesium

13.3%55.7mg

44.4 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.5%0.36mg

Manganese

14.5%0.33mg

0.36 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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35%244mg

Phosphorus

16%113mg

244 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%641mg

Potassium

3.25%110mg

641 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.7%1.5μg

Selenium

16.5%9.08μg

1.5 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%226mg

Sodium

0.1%1.54mg

226 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.73%0.74mg

Zinc

7.8%0.86mg

0.74 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.24%342g

Water

0.022%0.81g

342 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Celeriac vs Sunflower Seeds:

Boiled and Drained Celeriac has 2.3 times more Vitamin B2, 3.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 55.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1 and 3.5 times more Vitamin B9 than Boiled and Drained Celeriac.
Both Boiled and Drained Celeriac and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled and Drained Celeriac as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Celeriac vs Sunflower Seeds:

Boiled and Drained Celeriac has 7.2 times more Calcium, 1.8 times more Iron, 2.2 times more Phosphorus, 5.8 times more Potassium, 146.6 times more Sodium and 422.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Magnesium and 6.1 times more Selenium than Boiled and Drained Celeriac.
Both Boiled and Drained Celeriac and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Celeriac has 6.4 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.5 times more Fat than Boiled and Drained Celeriac.
Both Boiled and Drained Celeriac and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Boiled and Drained Celeriac as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CeleriacVS CelerySunflower SeedsVS CeleryBoiled CeleriacVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled CeleriacVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Celeriac or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: