Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Passion-fruit, Purple

103g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Passion-fruit, Purple

86%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Passion-fruit, Purplevs Oil Roasted 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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0.74%0.72g

Fat

8.93%8.67g

0.72 gvs8.67 g

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

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0.19%0.061g

Saturated Fat

3.73%1.2g

0.061 gvs1.2 g

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

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0.064%0.001g

Omega 3

0.86%0.014g

0.001 gvs0.014 g

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

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2.5%0.42g

Omega 6

34%5.78g

0.42 gvs5.78 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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18.5%24g

Carbohydrate

2.97%3.87g

24 gvs3.87 g

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

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16%11.5g

Sugars

0.72%0.53g

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

11.5 gvs0.53 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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28.2%10.7g

Fiber

4.7%1.8g

10.7 gvs1.8 g

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

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4.05%2.27g

Protein

6.05%3.4g

2.27 gvs3.4 g

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

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Vitamins

Passion-fruit, Purplevs Oil Roasted Sunflower Seeds

7.33%66μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

66 μgvs0 μg

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

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0%0mg

Vitamin B1

4.5%0.054mg

Thiamine

0 mgvs0.054 mg

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

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10.3%0.13mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.13 mgvs0.047 mg

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

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9.66%1.55mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs0.7 mg

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

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Vitamin B5

23.4%1.17mg

Pantothenic acid

NA mgvs1.17 mg

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

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7.93%0.1mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.1 mgvs0.13 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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3.6%14.4μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

14.4 μgvs39.5 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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34.4%31mg

Vitamin C

0.21%0.19mg

Ascorbic acid

31 mgvs0.19 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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0.14%0.021mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.021 mgvs6.14 mg

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

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0.6%0.72μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.72 μgvs0.52 μg

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

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Minerals

Passion-fruit, Purplevs Oil Roasted Sunflower Seeds

1.24%12.4mg

Calcium

1.47%14.7mg

12.4 mgvs14.7 mg

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

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9.85%0.089mg

Copper

34%0.3mg

0.089 mgvs0.3 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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20.6%1.65mg

Iron

9.04%0.72mg

1.65 mgvs0.72 mg

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

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7.1%30mg

Magnesium

5.1%21.5mg

30 mgvs21.5 mg

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

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Manganese

15.3%0.35mg

NA mgvs0.35 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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10%70mg

Phosphorus

27.5%192mg

70 mgvs192 mg

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

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10.6%359mg

Potassium

2.4%81.6mg

359 mgvs81.6 mg

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

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1.12%0.62μg

Selenium

24%13.2μg

0.62 μgvs13.2 μg

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

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1.92%29mg

Sodium

0.034%0.51mg

29 mgvs0.51 mg

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

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0.94%0.1mg

Zinc

8%0.88mg

0.1 mgvs0.88 mg

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

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2.03%75g

Water

0.007%0.26g

75 gvs0.26 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 Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 166.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 297.6 times more Vitamin E than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has 2.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Potassium, 57 times more Sodium and 289 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Copper, 2.7 times more Phosphorus, 21.4 times more Selenium and 8.5 times more Zinc than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Passion-fruit, Purple has 6.2 times more Carbohydrate, 22 times more Sugars and 6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12 times more Fat, 19.6 times more Saturated Fat, 13.7 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Passion-fruit, PurpleVS Passion-fruit Juice, PurpleOil Roasted Sunflower SeedsVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: