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Nuts, mixed nuts, dry roasted vs Seeds, sunflower seed, kernel

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

Per 100 g, Seeds, sunflower seed, kernel has more protein (18.9 vs 17.3 g); Nuts, mixed nuts, dry roasted has less calories (594 vs 609 kcal); Nuts, mixed nuts, dry roasted has more fiber (9 vs 7.2 g).
Nuts, mixed nuts, dry roastedSeeds, sunflower seed, kernel
Calories594 kcal609 kcal
Protein17.3 g18.9 g
Carbs25.4 g24.5 g
Fat51.5 g48.4 g
Fiber9 g7.2 g
Sugar4.8 g0 g
Nutrient density31 /10030 /100
Weight-loss score28 /10029 /100

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

Full details: Nuts, mixed nuts, dry roasted, with peanuts, with salt added · Seeds, sunflower seed, kernel, raw

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