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Comparing Nutrients in 14 ounces Raw Sulfured Dried ApricotsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Raw Sulfured Dried Apricots
5%
2%
93%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

33%957kcal
Energy
81%2350kcal
957 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.1%2.02g
Fat
210%204g
2.02 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.067g
Saturated Fat
87.7%28g
0.067 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
20%0.32g
0 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.73%0.29g
Omega 6
799%136g
0.29 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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191%249g
Carbohydrate
70%91g
249 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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293%212g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
212 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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68.4%49.6g
Fructose
0%0g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
49.6 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%131g
Glucose
%2.94g
131 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%31.3g
Sucrose
%9.4g
31.3 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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76.2%29g
Fiber
111%42g
29 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
142%79.6g
13.5 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

79.4%714μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
714 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.96%0.06mg
Vitamin B1
106%1.27mg
Thiamine
0.06 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.6%0.29mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.29 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.2%10.3mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41%2.05mg
Vitamin B5
551%27.5mg
Pantothenic acid
2.05 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B6
242%3.14mg
Pyridoxine
0.57 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.92%39.7μg
Vitamin B9
232%929μg
Folates and Folic Acid
39.7 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.4%3.97mg
Vitamin C
4.85%4.37mg
Ascorbic acid
3.97 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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115%17mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
17 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.3μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
12.3 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22%218mg
Calcium
34.5%345mg
218 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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151%1.36mg
Copper
796%7.16mg
1.36 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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132%10.6mg
Iron
212%17mg
10.6 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
120%504mg
127 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.6%0.93mg
Manganese
359%8.26mg
0.93 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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40.3%282mg
Phosphorus
646%4521mg
282 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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136%4612mg
Potassium
56.4%1917mg
4612 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.73μg
Selenium
564%310μg
8.73 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.65%39.7mg
Sodium
0.79%12mg
39.7 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.55mg
Zinc
188%20.7mg
1.55 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%123g
Water
0.17%6.1g
123 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: