Comparing Nutrients in 7 ounces OkraVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Okravs Oil Roasted Sunflower Seeds

2.26%65.5kcal

Energy

40.5%1175kcal

65.5 kcalvs1175 kcal

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

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0.39%0.38g

Fat

105%102g

0.38 gvs102 g

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

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0.16%0.052g

Saturated Fat

44%14g

0.052 gvs14 g

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

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0.12%0.002g

Omega 3

10%0.16g

0.002 gvs0.16 g

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

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0.3%0.052g

Omega 6

399%68g

0.052 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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11.4%14.8g

Carbohydrate

35%45.4g

14.8 gvs45.4 g

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

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4.05%2.94g

Sugars

8.5%6.17g

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

2.94 gvs6.17 g

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

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1.56%1.13g

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]

1.13 gvs0 g

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

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%0.64g

Glucose

%1.47g

0.64 gvs1.47 g

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

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%1.2g

Sucrose

%4.7g

1.2 gvs4.7 g

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

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16.7%6.35g

Fiber

55.4%21g

6.35 gvs21 g

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

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6.84%3.83g

Protein

71%40g

3.83 gvs40 g

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

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Vitamins

Okravs Oil Roasted Sunflower Seeds

7.94%71.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

71.4 μgvs0 μg

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

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33%0.4mg

Vitamin B1

53%0.64mg

Thiamine

0.4 mgvs0.64 mg

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

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9.16%0.12mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.12 mgvs0.56 mg

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

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12.4%2mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

2 mgvs8.2 mg

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

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9.72%0.49mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.49 mgvs13.8 mg

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

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33%0.43mg

Vitamin B6

121%1.57mg

Pyridoxine

0.43 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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29.8%119μg

Vitamin B9

116%464μg

Folates and Folic Acid

119 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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50.7%45.6mg

Vitamin C

2.43%2.2mg

Ascorbic acid

45.6 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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3.57%0.54mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

0.54 mgvs72 mg

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

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51.8%62μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

62 μgvs6.15 μg

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

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Minerals

Okravs Oil Roasted Sunflower Seeds

16.3%163mg

Calcium

17.3%173mg

163 mgvs173 mg

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

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24%0.22mg

Copper

398%3.58mg

0.22 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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15.4%1.23mg

Iron

106%8.5mg

1.23 mgvs8.5 mg

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

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27%113mg

Magnesium

60%252mg

113 mgvs252 mg

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

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68%1.56mg

Manganese

179%4.13mg

1.56 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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17.3%121mg

Phosphorus

323%2260mg

121 mgvs2260 mg

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

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17.5%593mg

Potassium

28%958mg

593 mgvs958 mg

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

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2.53%1.4μg

Selenium

282%155μg

1.4 μgvs155 μg

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

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0.93%14mg

Sodium

0.4%5.95mg

14 mgvs5.95 mg

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

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10.5%1.15mg

Zinc

94%10.3mg

1.15 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 Okra vs Oil Roasted Sunflower Seeds:

Raw Okra has more Vitamin A, 20.9 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 4.1 times more Vitamin B3, 28.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 134.6 times more Vitamin E than Raw Okra.
Both Raw Okra 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 Okra vs Oil Roasted Sunflower Seeds:

Raw Okra has 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.6 times more Copper, 6.9 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 18.7 times more Phosphorus, 1.6 times more Potassium, 111.7 times more Selenium and 9 times more Zinc than Raw Okra.
Both Raw Okra and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Oil Roasted Sunflower Seed Kernels contain 17.9 times more Energy, 270 times more Fat, 271.8 times more Saturated Fat, 81 times more Omega 3, 1315.7 times more Omega 6, 3.1 times more Carbohydrate, 2.1 times more Sugars, 3.3 times more Fiber and 10.4 times more Protein than Raw Okra.
Both Raw Okra 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:

OkraVS Boiled OkraOil Roasted Sunflower SeedsVS Boiled OkraOkraVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces OkraVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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