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Comparing Nutrients in 14 ounces CollardsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Collards
31%
14%
55%
Roasted Sunflower Seeds
12%
72%
16%
14 oz ▼

Macro Nutrients

4.38%127kcal
Energy
79.7%2310kcal
127 kcalvs2310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.42g
Fat
204%198g
2.42 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g
Saturated Fat
64.7%20.7g
0.22 gvs20.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.8%0.43g
Omega 3
17%0.27g
0.43 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.33g
Omega 6
765%130g
0.33 gvs130 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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16.5%21.5g
Carbohydrate
73.5%96g
21.5 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.5%1.83g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.83 gvs11 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
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.8%16g
Fiber
116%44g
16 gvs44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
21.4%12g
Protein
137%76.7g
12 gvs76.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

111%996μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
996 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.21mg
Vitamin B1
35%0.42mg
Thiamine
0.21 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B2
75%0.98mg
Riboflavin
0.52 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.4%2.94mg
Vitamin B3
175%28mg
Niacin, nicotinic acid, niacinamide
2.94 mgvs28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21%1.06mg
Vitamin B5
559%28mg
Pantothenic acid
1.06 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg
Vitamin B6
245%3.2mg
Pyridoxine
0.65 mgvs3.2 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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128%512μg
Vitamin B9
235%941μg
Folates and Folic Acid
512 μgvs941 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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156%140mg
Vitamin C
6.17%5.56mg
Ascorbic acid
140 mgvs5.56 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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59.8%8.97mg
Vitamin E
691%104mg
Tocopherols and Tocotrienols
8.97 mgvs104 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1446%1735μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
1735 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

92%921mg
Calcium
27.8%278mg
921 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.3%0.18mg
Copper
807%7.26mg
0.18 mgvs7.26 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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23.3%1.87mg
Iron
189%15mg
1.87 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
122%512mg
107 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.6mg
Manganese
364%8.37mg
2.6 mgvs8.37 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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14%99mg
Phosphorus
655%4584mg
99 mgvs4584 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%845mg
Potassium
99%3374mg
845 mgvs3374 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.4%5.16μg
Selenium
572%315μg
5.16 μgvs315 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.5%67.5mg
Sodium
0.79%12mg
67.5 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.58%0.83mg
Zinc
191%21mg
0.83 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.6%356g
Water
0.13%4.76g
356 gvs4.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Collards vs Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Collards vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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