Sunflower seed vs Macaroon - In-Depth Nutrition Comparison
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A recap on differences between Sunflower seed and Macaroon
- Sunflower seed is higher than Macaroon in Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Folate, and Iron.
- Sunflower seed covers your daily Vitamin E needs 233% more than Macaroon.
- Sunflower seed contains 76 times more Folate than Macaroon. While Sunflower seed contains 227µg of Folate, Macaroon contains only 3µg.
- The amount of Saturated Fat in Sunflower seed is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cookies, coconut macaroon.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Iron
+540.2%
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Calcium
+1460%
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Potassium
+424.4%
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Magnesium
+1020.7%
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Copper
+569.1%
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Zinc
+584.9%
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Phosphorus
+870.6%
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Sodium
-96.3%
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Iron
+540.2%
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Calcium
+1460%
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Potassium
+424.4%
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Magnesium
+1020.7%
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Copper
+569.1%
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Zinc
+584.9%
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Phosphorus
+870.6%
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Sodium
-96.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin E
+18410.5%
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Vitamin B1
+7300%
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Vitamin B2
+491.7%
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Vitamin B3
+3688.6%
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Vitamin B6
+1301%
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Folate
+7466.7%
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Vitamin K
+∞%
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin E
+18410.5%
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Vitamin B1
+7300%
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Vitamin B2
+491.7%
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Vitamin B3
+3688.6%
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Vitamin B6
+1301%
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Folate
+7466.7%
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Vitamin K
+∞%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 584kcal | 460kcal |
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| Protein | 20.78g | 3.02g |
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| Fats | 51.46g | 22.55g |
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| Vitamin C | 1.4mg | 0mg |
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| Net carbs | 11.4g | 56.12g |
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| Carbs | 20g | 61.22g |
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| Cholesterol | 0mg | 0mg | |
| Vitamin D | 0IU | 0IU | |
| Iron | 5.25mg | 0.82mg |
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| Calcium | 78mg | 5mg |
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| Potassium | 645mg | 123mg |
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| Magnesium | 325mg | 29mg |
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| Sugar | 2.62g | 45.16g |
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| Fiber | 8.6g | 5.1g |
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| Copper | 1.8mg | 0.269mg |
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| Zinc | 5mg | 0.73mg |
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| Starch | g | g | |
| Phosphorus | 660mg | 68mg |
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| Sodium | 9mg | 241mg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin E | 35.17mg | 0.19mg |
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| Vitamin D | 0µg | 0µg | |
| Vitamin B1 | 1.48mg | 0.02mg |
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| Vitamin B2 | 0.355mg | 0.06mg |
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| Vitamin B3 | 8.335mg | 0.22mg |
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| Vitamin B5 | 1.13mg | mg |
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| Vitamin B6 | 1.345mg | 0.096mg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 1.1µg |
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| Folate | 227µg | 3µg |
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| Trans Fat | g | g | |
| Saturated Fat | 4.455g | 20.099g |
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| Monounsaturated Fat | 18.528g | 1.61g |
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| Polyunsaturated fat | 23.137g | 0.81g |
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| Tryptophan | 0.348mg | mg |
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| Threonine | 0.928mg | mg |
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| Isoleucine | 1.139mg | mg |
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| Leucine | 1.659mg | mg |
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| Lysine | 0.937mg | mg |
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| Methionine | 0.494mg | mg |
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| Phenylalanine | 1.169mg | mg |
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| Valine | 1.315mg | mg |
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| Histidine | 0.632mg | mg |
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| Fructose | g | g |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
4
Mineral Summary Score
191
29
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
18%
Carbohydrates
20%
61%
Fats
238%
104%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 42.54g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 15.644g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is cheaper?
Macaroon is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)