Nuts, formulated vs Seeds, sunflower seed kernels
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 18 out of 25 nutrient categories
Nuts, formulated: 3
vs
Seeds, sunflower seed kernels: 18
(4 ties)
Overview
| Nutrient | Nuts, formulated | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calories | 622 cal | 619 cal | |
| Protein | 13.8 g | 17.2 g | |
| Carbs | 23.7 g | 20.6 g | |
| Fat | 57.7 g | 56.8 g | |
| Fiber | 5.2 g | 11.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, formulated | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Folate, total | 142 UG | 238 UG | |
| Niacin | 1.5 MG | 4.2 MG | |
| Pantothenic acid | 0.3 MG | 7.1 MG | |
| Riboflavin | 0.3 MG | 0.3 MG | |
| Thiamin | 0.3 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.8 MG | |
| Vitamin C, total ascorbic acid | 0.1 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, formulated | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 26 MG | 57 MG | |
| Copper, Cu | 0.2 MG | 1.8 MG | |
| Iron, Fe | 2.4 MG | 6.8 MG | |
| Magnesium, Mg | 58 MG | 129 MG | |
| Manganese, Mn | 7.9 MG | 2.1 MG | |
| Phosphorus, P | 371 MG | 1,158 MG | |
| Potassium, K | 318 MG | 491 MG | |
| Sodium, Na | 505 MG | 3 MG | |
| Zinc, Zn | 2.9 MG | 5.3 MG |