Comparing Nutrients in 7 ounces Boiled KaleVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Boiled Kalevs Oil Roasted Sunflower Seeds

2.46%71.4kcal

Energy

40.5%1175kcal

71.4 kcalvs1175 kcal

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

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2.48%2.4g

Fat

105%102g

2.4 gvs102 g

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

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1.1%0.35g

Saturated Fat

44%14g

0.35 gvs14 g

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

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46%0.74g

Omega 3

10%0.16g

0.74 gvs0.16 g

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

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3.34%0.57g

Omega 6

399%68g

0.57 gvs68 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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8.1%10.5g

Carbohydrate

35%45.4g

10.5 gvs45.4 g

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

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3.3%2.4g

Sugars

8.5%6.17g

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

2.4 gvs6.17 g

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

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1.15%0.83g

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]

0.83 gvs0 g

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

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%1.07g

Glucose

%1.47g

1.07 gvs1.47 g

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

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%0.5g

Sucrose

%4.7g

0.5 gvs4.7 g

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

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21%7.94g

Fiber

55.4%21g

7.94 gvs21 g

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

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10.4%5.83g

Protein

71%40g

5.83 gvs40 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kalevs Oil Roasted Sunflower Seeds

32%290μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

290 μgvs0 μg

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

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10.4%0.13mg

Vitamin B1

53%0.64mg

Thiamine

0.13 mgvs0.64 mg

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

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21.4%0.28mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.28 mgvs0.56 mg

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

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5.67%0.91mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs8.2 mg

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

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6.75%0.34mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.34 mgvs13.8 mg

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

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9.6%0.13mg

Vitamin B6

121%1.57mg

Pyridoxine

0.13 mgvs1.57 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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32.2%129μg

Vitamin B9

116%464μg

Folates and Folic Acid

129 μgvs464 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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39.2%35.3mg

Vitamin C

2.43%2.2mg

Ascorbic acid

35.3 mgvs2.2 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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21.3%3.2mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

3.2 mgvs72 mg

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

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692%830μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

830 μgvs6.15 μg

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

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Minerals

Boiled Kalevs Oil Roasted Sunflower Seeds

29.8%298mg

Calcium

17.3%173mg

298 mgvs173 mg

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

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14.8%0.13mg

Copper

398%3.58mg

0.13 mgvs3.58 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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21%1.67mg

Iron

106%8.5mg

1.67 mgvs8.5 mg

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

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12%49.6mg

Magnesium

60%252mg

49.6 mgvs252 mg

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

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46.8%1.08mg

Manganese

179%4.13mg

1.08 mgvs4.13 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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12%83.3mg

Phosphorus

323%2260mg

83.3 mgvs2260 mg

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

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8.4%286mg

Potassium

28%958mg

286 mgvs958 mg

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

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3.25%1.8μg

Selenium

282%155μg

1.8 μgvs155 μg

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

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2.1%31.8mg

Sodium

0.4%5.95mg

31.8 mgvs5.95 mg

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

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4.87%0.54mg

Zinc

94%10.3mg

0.54 mgvs10.3 mg

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

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4.8%178g

Water

0.083%3.06g

178 gvs3.06 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 Boiled Kale vs Oil Roasted Sunflower Seeds:

Boiled and Drained Kale has more Vitamin A, 16.2 times more Vitamin C and 135 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin B3, 40.8 times more Vitamin B5, 12.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 22.6 times more Vitamin E than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kale vs Oil Roasted Sunflower Seeds:

Boiled and Drained Kale has 1.7 times more Calcium, 5.3 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 26.9 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 3.8 times more Manganese, 27.1 times more Phosphorus, 3.4 times more Potassium, 86.9 times more Selenium and 19.3 times more Zinc than Boiled and Drained Kale.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Kale has 4.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.4 times more Energy, 42.4 times more Fat, 40.4 times more Saturated Fat, 119.6 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars, 2.7 times more Fiber and 6.8 times more Protein than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled KaleVS Frozen KaleOil Roasted Sunflower SeedsVS Frozen KaleBoiled KaleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Boiled KaleVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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