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Comparing Nutrients in 500 calories ENOVA OilVS Sunflower Seeds

Weight per 500 calories

ENOVA Oil
56.6g
Sunflower Seeds
85.6g

ENOVA Oil has 1.5 times more energy per 100g than Sunflower Seeds. It has very high energy density when compared to other foods. Dried Sunflower Seed Kernels having very high energy density.

Which food has more nutrients per 500 calories - ENOVA Oil or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

ENOVA Oil
0%
100%
0%
Sunflower Seeds
13%
74%
13%
500 kcal ▼

Macro Nutrients

ENOVA Oilvs Sunflower Seeds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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58.3%56.6g
Fat
45.4%44g
56.6 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.2%2.6g
Saturated Fat
12%3.8g
2.6 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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263%4.2g
Omega 3
3.2%0.051g
4.2 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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153%26g
Omega 6
116%19.7g
26 gvs19.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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0%0g
Carbohydrate
13%17g
0 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.1%2.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.24 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
%2.14g
NA gvs2.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
19.4%7.36g
NA gvs7.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g
Protein
31.8%17.8g
0 gvs17.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

ENOVA Oilvs Sunflower Seeds
NA
Vitamin A
0.29%2.57μg
RAE, retinol activity equivalents
NA μgvs2.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
106%1.27mg
Thiamine
NA mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
23.4%0.3mg
Riboflavin
NA mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
44.6%7.14mg
Niacin, nicotinic acid, niacinamide
NA mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
19.3%0.97mg
Pantothenic acid
NA mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
88.6%1.15mg
Pyridoxine
NA mgvs1.15 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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NA
Vitamin B9
48.6%194μg
Folates and Folic Acid
NA μgvs194 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
1.33%1.2mg
Ascorbic acid
NA mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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81.6%12.2mg
Vitamin E
201%30mg
Tocopherols and Tocotrienols
12.2 mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
NA
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

ENOVA Oilvs Sunflower Seeds
NA
Calcium
6.68%66.8mg
NA mgvs66.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
171%1.54mg
NA mgvs1.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
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 .

Find Oils and Fats rich in Fluoride
NA
Iron
56%4.5mg
NA mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
NA
Magnesium
66.3%278mg
NA mgvs278 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
72.6%1.67mg
NA mgvs1.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
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 .

Find Oils and Fats rich in Molybdenum
NA
Phosphorus
80.7%565mg
NA mgvs565 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
NA
Potassium
16.2%552mg
NA mgvs552 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
NA
Selenium
82.5%45.4μg
NA μgvs45.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.51%7.7mg
0 mgvs7.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
NA
Zinc
39%4.3mg
NA mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0%0g
Water
0.11%4.05g
0 gvs4.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of ENOVA Oil vs Sunflower Seeds:
Comparing minerals per 500 calories for ENOVA Oil vs Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

ENOVA OilVS Spray-style Salad DressingSunflower SeedsVS Spray-style Salad DressingENOVA OilVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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