Comparing Nutrients in 100 calories YokanVS Sunflower Seeds

Weight per 100 calories

Yokan

38.5g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Yokan, prepared from adzuki beans and sugar, which is very high in comparison to other foods. Yokan having high energy density.

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

Macros Ratio

Protein Fat Carbs

Yokan

95%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Yokanvs 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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0.048%0.046g

Fat

9.1%8.8g

0.046 gvs8.8 g

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

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0.052%0.017g

Saturated Fat

2.4%0.76g

0.017 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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0.059%0.01g

Omega 6

23.2%3.95g

0.01 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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18%23.4g

Carbohydrate

2.63%3.42g

23.4 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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Fiber

3.88%1.47g

NA gvs1.47 g

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

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2.26%1.27g

Protein

6.35%3.56g

1.27 gvs3.56 g

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

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Vitamins

Yokanvs 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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0.16%0.002mg

Vitamin B1

21%0.25mg

Thiamine

0.002 mgvs0.25 mg

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

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0.12%0.002mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.002 mgvs0.061 mg

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

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0.14%0.022mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.022 mgvs1.43 mg

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

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0.76%0.038mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.038 mgvs0.19 mg

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

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0.24%0.003mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.003 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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0.77%3.08μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

3.08 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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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 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

Yokanvs Sunflower Seeds

1.04%10.4mg

Calcium

1.34%13.4mg

10.4 mgvs13.4 mg

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

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1.24%0.011mg

Copper

34.2%0.31mg

0.011 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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5.58%0.45mg

Iron

11.2%0.9mg

0.45 mgvs0.9 mg

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

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1.65%6.92mg

Magnesium

13.3%55.7mg

6.92 mgvs55.7 mg

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

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2.34%0.054mg

Manganese

14.5%0.33mg

0.054 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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2.2%15.4mg

Phosphorus

16%113mg

15.4 mgvs113 mg

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

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0.51%17.3mg

Potassium

3.25%110mg

17.3 mgvs110 mg

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

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1.6%0.88μg

Selenium

16.5%9.08μg

0.88 μgvs9.08 μg

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

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2.13%32mg

Sodium

0.1%1.54mg

32 mgvs1.54 mg

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

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0.24%0.027mg

Zinc

7.8%0.86mg

0.027 mgvs0.86 mg

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

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0.37%13.6g

Water

0.022%0.81g

13.6 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 Yokan vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 131.8 times more Vitamin B1, 39.5 times more Vitamin B2, 65.1 times more Vitamin B3, 5.1 times more Vitamin B5, 74.9 times more Vitamin B6 and 12.6 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yokan vs Sunflower Seeds:

Yokan, prepared from adzuki beans and sugar have 20.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 27.6 times more Copper, 2 times more Iron, 8 times more Magnesium, 6.2 times more Manganese, 7.3 times more Phosphorus, 6.4 times more Potassium, 10.3 times more Selenium and 31.8 times more Zinc than Yokan, prepared from adzuki beans and sugar.

Comparison of macro-nutrients per 100 calories:

Yokan, prepared from adzuki beans and sugar have 6.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 190.9 times more Fat, 46.1 times more Saturated Fat, 394.7 times more Omega 6 and 2.8 times more Protein than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Yokan, prepared from adzuki beans and sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

YokanVS Canned BeansSunflower SeedsVS Canned BeansYokanVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories YokanVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: