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Nuts, coconut meat, dried (desiccated) vs Seeds, sunflower seed kernels from shell, dry roasted

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Seeds, sunflower seed kernels from shell, dry roasted has more protein (19.3 vs 6.9 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 660 kcal); Nuts, coconut meat, dried (desiccated) has more fiber (16.3 vs 9 g).
Nuts, coconut meat, dried (desiccated)Seeds, sunflower seed kernels from shell, dry roasted
Calories660 kcal546 kcal
Protein6.9 g19.3 g
Carbs23.7 g15.3 g
Fat64.5 g49.8 g
Fiber16.3 g9 g
Sugar7.4 g2.7 g
Nutrient density0 /1000 /100
Weight-loss score21 /10031 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, coconut meat, dried (desiccated), not sweetened · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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