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Cheese, monterey jack, solidvsSeeds, sunflower seed, kernel

Cheese, monterey jack, solid leads in Protein (23 vs 18) and Calcium (712 vs 115), while Seeds, sunflower seed, kernel leads in Sodium (0 vs 668) and Iron (4 vs 0) and 1 more.

Macronutrients (per 100g)

N/A
Calories
N/A
23
Protein
18
32
Total Fat
49
2
Carbohydrates
25
N/A
Dietary Fiber
7
N/A
Sugar
N/A
99
Cholesterol
N/A

Vitamins & Minerals (per 100g)

668
Sodium
0
712
Calcium
115
0
Iron
4
87
Potassium
652
N/A
Vitamin C
N/A

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Data sourced from USDA FoodData Central (CC0 1.0 Universal (public domain)).