Comparing Nutrients in 7 ounces Hearts Of PalmVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Sunflower Seeds

13%

74%

13%

7 oz ▼

Macro Nutrients

Hearts Of Palmvs Sunflower Seeds

7.87%228kcal

Energy

40%1159kcal

228 kcalvs1159 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g

Fat

105%102g

0.4 gvs102 g

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

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0.29%0.091g

Saturated Fat

27.6%8.84g

0.091 gvs8.84 g

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

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1.6%0.026g

Omega 3

7.44%0.12g

0.026 gvs0.12 g

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

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0.89%0.15g

Omega 6

269%45.7g

0.15 gvs45.7 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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39%51g

Carbohydrate

30.5%39.7g

51 gvs39.7 g

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

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47%34g

Sugars

7.17%5.2g

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

34 gvs5.2 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

%4.96g

NA gvs4.96 g

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

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7.83%2.98g

Fiber

45%17g

2.98 gvs17 g

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

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9.57%5.36g

Protein

73.6%41.2g

5.36 gvs41.2 g

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

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Vitamins

Hearts Of Palmvs Sunflower Seeds

0.66%5.95μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

5.95 μgvs5.95 μg

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

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8.27%0.099mg

Vitamin B1

245%2.94mg

Thiamine

0.099 mgvs2.94 mg

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

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27.5%0.36mg

Vitamin B2

54%0.7mg

Riboflavin

0.36 mgvs0.7 mg

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

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11%1.8mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs16.5 mg

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

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Vitamin B5

45%2.24mg

Pantothenic acid

NA mgvs2.24 mg

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

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124%1.6mg

Vitamin B6

205%2.67mg

Pyridoxine

1.6 mgvs2.67 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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12%47.6μg

Vitamin B9

113%450μg

Folates and Folic Acid

47.6 μgvs450 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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17.6%16mg

Vitamin C

3.1%2.78mg

Ascorbic acid

16 mgvs2.78 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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6.6%0.99mg

Vitamin E

465%69.8mg

Tocopherols and Tocotrienols

0.99 mgvs69.8 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Hearts Of Palmvs Sunflower Seeds

3.57%35.7mg

Calcium

15.5%155mg

35.7 mgvs155 mg

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

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142%1.28mg

Copper

397%3.57mg

1.28 mgvs3.57 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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42%3.35mg

Iron

130%10.4mg

3.35 mgvs10.4 mg

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

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4.72%20mg

Magnesium

154%645mg

20 mgvs645 mg

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

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Manganese

168%3.87mg

NA mgvs3.87 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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39.7%278mg

Phosphorus

187%1310mg

278 mgvs1310 mg

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

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105%3584mg

Potassium

37.6%1280mg

3584 mgvs1280 mg

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

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2.53%1.4μg

Selenium

191%105μg

1.4 μgvs105 μg

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

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1.85%27.8mg

Sodium

1.2%18mg

27.8 mgvs18 mg

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

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67.3%7.4mg

Zinc

90%9.92mg

7.4 mgvs9.92 mg

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

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3.73%138g

Water

0.25%9.4g

138 gvs9.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Hearts Of Palm vs Sunflower Seeds:

Raw Hearts Of Palm have 5.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 2 times more Vitamin B2, 9.3 times more Vitamin B3, 1.7 times more Vitamin B6, 9.5 times more Vitamin B9 and 70.3 times more Vitamin E than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Hearts Of Palm vs Sunflower Seeds:

Raw Hearts Of Palm have 2.8 times more Potassium and 14.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 32.5 times more Magnesium, 4.7 times more Phosphorus, 75.7 times more Selenium and 1.3 times more Zinc than Raw Hearts Of Palm.

Comparison of macro-nutrients per 7 ounces:

Raw Hearts Of Palm have 1.3 times more Carbohydrate and 6.5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Energy, 257.3 times more Fat, 96.8 times more Saturated Fat, 4.6 times more Omega 3, 303.3 times more Omega 6, 5.7 times more Fiber and 7.7 times more Protein than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Hearts Of PalmVS Yeast extract spreadSunflower SeedsVS Yeast extract spreadHearts Of PalmVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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Comparing Nutrients in 7 ounces Hearts Of PalmVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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