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Comparing Nutrients in 100 grams Sunflower Seed ButterVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter
10%
75%
15%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

21.3%617kcal
Energy
3.17%92kcal
617 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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57%55.2g
Fat
0.15%0.15g
55.2 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.6%4.68g
Saturated Fat
0.13%0.04g
4.68 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
0.94%0.015g
0.05 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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57.3%9.74g
Omega 6
0.29%0.049g
9.74 gvs0.049 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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18%23.3g
Carbohydrate
16.2%21g
23.3 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.5%10.5g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.5 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.63g
0 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%10.5g
Sucrose
%0.4g
10.5 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.7g
Fiber
5.53%2.1g
5.7 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.3g
Protein
3.75%2.1g
17.3 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
NA μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.4%0.053mg
Vitamin B1
4%0.048mg
Thiamine
0.053 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.16 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42%6.75mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
6.75 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23.4%1.17mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
1.17 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.3%0.55mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.55 mgvs0.21 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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59.3%237μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
237 μgvs38 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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3%2.7mg
Vitamin C
14%12.6mg
Ascorbic acid
2.7 mgvs12.6 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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153%23mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
23 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
NA μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
1%10mg
64 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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177%1.6mg
Copper
14%0.13mg
1.6 mgvs0.13 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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51.5%4.12mg
Iron
8%0.64mg
4.12 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74%311mg
Magnesium
6.43%27mg
311 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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90%2.07mg
Manganese
8.2%0.19mg
2.07 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 .

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95%666mg
Phosphorus
10.7%75mg
666 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%576mg
Potassium
16%544mg
576 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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190%104μg
Selenium
0.91%0.5μg
104 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.47%7mg
3 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44.5%4.9mg
Zinc
3.2%0.35mg
4.9 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g
Water
2.04%75.4g
0.62 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Baked White Potatoes:
Comparing minerals per 100 grams for Sunflower Seed Butter vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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