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

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

Per 100 g, Nuts, mixed nuts, oil roasted has more protein (20 vs 18.9 g); Nuts, mixed nuts, oil roasted has less calories (607 vs 609 kcal); Seeds, sunflower seed, kernel has more fiber (7.2 vs 7 g).
Nuts, mixed nuts, oil roastedSeeds, sunflower seed, kernel
Calories607 kcal609 kcal
Protein20 g18.9 g
Carbs21.1 g24.5 g
Fat54 g48.4 g
Fiber7 g7.2 g
Sugar4.2 g0 g
Nutrient density25 /10030 /100
Weight-loss score26 /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, oil roasted, with peanuts, with salt added · Seeds, sunflower seed, kernel, raw

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