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Nuts, coconut meat, dried (desiccated) vs Seeds, sunflower seed kernels, toasted

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

Per 100 g, Seeds, sunflower seed kernels, toasted has more protein (17.2 vs 6.9 g); Seeds, sunflower seed kernels, toasted has less calories (619 vs 660 kcal); Nuts, coconut meat, dried (desiccated) has more fiber (16.3 vs 11.5 g).
Nuts, coconut meat, dried (desiccated)Seeds, sunflower seed kernels, toasted
Calories660 kcal619 kcal
Protein6.9 g17.2 g
Carbs23.7 g20.6 g
Fat64.5 g56.8 g
Fiber16.3 g11.5 g
Sugar7.4 g0 g
Nutrient density0 /10021 /100
Weight-loss score21 /10032 /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, toasted, without salt

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