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Nuts, coconut meat, raw vs Seeds, sunflower seed kernels, dry roasted

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

Per 100 g, Seeds, sunflower seed kernels, dry roasted has more protein (21 vs 3.3 g); Nuts, coconut meat, raw has less calories (354 vs 612 kcal); Seeds, sunflower seed kernels, dry roasted has more fiber (10.3 vs 9 g).
Nuts, coconut meat, rawSeeds, sunflower seed kernels, dry roasted
Calories354 kcal612 kcal
Protein3.3 g21 g
Carbs15.2 g17.1 g
Fat33.5 g56.1 g
Fiber9 g10.3 g
Sugar6.2 g0 g
Nutrient density0 /10043 /100
Weight-loss score36 /10034 /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, raw · Seeds, sunflower seed kernels, dry roasted, with salt added

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