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Comparing Nutrients in 100 grams Toasted Sunflower SeedsVS Broccoli

Macros Ratio

Protein Fat Carbs

Toasted Sunflower Seeds
10%
77%
13%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

21.3%619kcal
Energy
1.17%34kcal
619 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
58.6%56.8g
Fat
0.38%0.37g
56.8 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
18.6%5.95g
Saturated Fat
0.36%0.11g
5.95 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.94%0.079g
Omega 3
3.94%0.063g
0.079 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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220%37.4g
Omega 6
0.29%0.049g
37.4 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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16%20.6g
Carbohydrate
5.1%6.64g
20.6 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.94%0.68g
≤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 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
30.3%11.5g
Fiber
6.84%2.6g
11.5 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
30.7%17.2g
Protein
5.04%2.82g
17.2 gvs2.82 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

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.33mg
Vitamin B1
5.9%0.071mg
Thiamine
0.33 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B2
9%0.12mg
Riboflavin
0.29 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.2%4.2mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
4.2 mgvs0.64 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
141%7.06mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
7.06 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
62%0.81mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.81 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
59.5%238μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
238 μgvs63 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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1.56%1.4mg
Vitamin C
99%89.2mg
Ascorbic acid
1.4 mgvs89.2 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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NA
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
NA mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
NA μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.7%57mg
Calcium
4.7%47mg
57 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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204%1.83mg
Copper
5.44%0.049mg
1.83 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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 .

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85%6.8mg
Iron
9.13%0.73mg
6.8 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.7%129mg
Magnesium
5%21mg
129 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
92%2.1mg
Manganese
9.13%0.21mg
2.1 mgvs0.21 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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165%1158mg
Phosphorus
9.43%66mg
1158 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%491mg
Potassium
9.3%316mg
491 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
4.55%2.5μg
NA μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
2.2%33mg
3 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48%5.3mg
Zinc
3.73%0.41mg
5.3 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.027%1g
Water
2.4%89.3g
1 gvs89.3 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 Toasted Sunflower Seeds vs Broccoli:
Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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