Comparing Nutrients in 100 calories Jams, preserves, marmalade, reduced sugarVS Sunflower Seeds

Weight per 100 calories

Jams, preserves, marmalade, reduced sugar

66.2g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 3.9 times more energy per unit of mass than Jams, preserves, marmalade, reduced sugar, which is very high in comparison to other foods. Jams, preserves, marmalade, reduced sugar having above average energy density.

Which food has more nutrients per 100 calories - Jams, preserves, marmalade, reduced sugar or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Jams, preserves, marmalade, reduced sugar

99%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Jams, preserves, marmalade, reduced sugarvs 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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0.068%0.066g

Fat

9.1%8.8g

0.066 gvs8.8 g

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

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0.01%0.003g

Saturated Fat

2.4%0.76g

0.003 gvs0.76 g

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

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0.87%0.014g

Omega 3

0.64%0.01g

0.014 gvs0.01 g

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

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0.11%0.019g

Omega 6

23.2%3.95g

0.019 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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19%25g

Carbohydrate

2.63%3.42g

25 gvs3.42 g

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

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27%19.5g

Sugars

0.62%0.45g

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

19.5 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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2.6%0.99g

Fiber

3.88%1.47g

0.99 gvs1.47 g

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

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0%0g

Protein

6.35%3.56g

0 gvs3.56 g

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

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Vitamins

Jams, preserves, marmalade, reduced sugarvs 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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0.55%0.007mg

Vitamin B1

21%0.25mg

Thiamine

0.007 mgvs0.25 mg

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

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1%0.013mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.013 mgvs0.061 mg

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

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0.33%0.053mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.053 mgvs1.43 mg

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

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1.2%0.061mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.061 mgvs0.19 mg

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

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1%0.013mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.013 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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3%12μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

12 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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11%9.93mg

Vitamin C

0.27%0.24mg

Ascorbic acid

9.93 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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0.93%0.14mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.14 mgvs6.02 mg

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

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0.88%1.06μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.06 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Jams, preserves, marmalade, reduced sugarvs Sunflower Seeds

0%0mg

Calcium

1.34%13.4mg

0 mgvs13.4 mg

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

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2.8%0.025mg

Copper

34.2%0.31mg

0.025 mgvs0.31 mg

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

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0.055%2.2μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

2.2 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0%0mg

Iron

11.2%0.9mg

0 mgvs0.9 mg

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

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0.63%2.65mg

Magnesium

13.3%55.7mg

2.65 mgvs55.7 mg

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

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8.3%0.19mg

Manganese

14.5%0.33mg

0.19 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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0.66%4.64mg

Phosphorus

16%113mg

4.64 mgvs113 mg

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

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1.15%39mg

Potassium

3.25%110mg

39 mgvs110 mg

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

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0.48%0.26μg

Selenium

16.5%9.08μg

0.26 μgvs9.08 μg

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

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0%0mg

Sodium

0.1%1.54mg

0 mgvs1.54 mg

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

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0.3%0.033mg

Zinc

7.8%0.86mg

0.033 mgvs0.86 mg

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

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1.1%41g

Water

0.022%0.81g

41 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 Jams, preserves, marmalade, reduced sugar vs Sunflower Seeds:

Jams, preserves, marmalade, reduced sugar have 41.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 38.3 times more Vitamin B1, 4.6 times more Vitamin B2, 26.9 times more Vitamin B3, 3.2 times more Vitamin B5, 17.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 43.3 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
Both Jams, preserves, marmalade, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Jams, preserves, marmalade, reduced sugar vs Sunflower Seeds:

Jams, preserves, marmalade, reduced sugar have 50.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Calcium, 12.2 times more Copper, more Iron, 21 times more Magnesium, 1.8 times more Manganese, 24.4 times more Phosphorus, 2.8 times more Potassium, 34.3 times more Selenium and 25.9 times more Zinc than Jams, preserves, marmalade, reduced sugar.

Comparison of macro-nutrients per 100 calories:

Jams, preserves, marmalade, reduced sugar have 7.3 times more Carbohydrate and 43.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 133.1 times more Fat, 230.4 times more Saturated Fat, 205.5 times more Omega 6, 1.5 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
Both Jams, preserves, marmalade, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Jams, preserves, marmalade, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Jams, preserves, marmalade, reduced sugarVS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low CalorieSunflower SeedsVS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low CalorieJams, preserves, marmalade, reduced sugarVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Jams, preserves, marmalade, reduced sugarVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Jams, preserves, marmalade, reduced sugar or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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