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Comparing Nutrients in 14 ounces Oatmeal Reduced-calorie BreadVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Oatmeal Reduced-calorie Bread
13%
13%
74%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

28.7%833kcal
Energy
80%2318kcal
833 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.3%14g
Fat
211%204g
14 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.43%2.38g
Saturated Fat
55.3%17.7g
2.38 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
15%0.24g
0.25 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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30%5.1g
Omega 6
538%91g
5.1 gvs91 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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132%172g
Carbohydrate
61%79.4g
172 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.92g
NA gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
90%34g
NA gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54%30g
Protein
147%82.5g
30 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
0 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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115%1.4mg
Vitamin B1
490%5.87mg
Thiamine
1.4 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.5%1.1mg
Vitamin B2
108%1.4mg
Riboflavin
1.1 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75%12mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
12 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34.2%1.7mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
1.7 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.7%0.18mg
Vitamin B6
411%5.34mg
Pyridoxine
0.18 mgvs5.34 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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54.6%218μg
Vitamin B9
225%901μg
Folates and Folic Acid
218 μgvs901 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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16.5%0.4μg
Vitamin B12
0%0μg
Cobalamin
0.4 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.88%0.79mg
Vitamin C
6.17%5.56mg
Ascorbic acid
0.79 mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
931%140mg
Tocopherols and Tocotrienols
NA mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

45.6%456mg
Calcium
31%310mg
456 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43.7%0.39mg
Copper
794%7.14mg
0.39 mgvs7.14 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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114%9.13mg
Iron
260%21mg
9.13 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
307%1290mg
95 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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93%2.14mg
Manganese
336%7.74mg
2.14 mgvs7.74 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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56.7%397mg
Phosphorus
374%2619mg
397 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.5%492mg
Potassium
75.3%2560mg
492 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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166%91μg
Selenium
382%210μg
91 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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103%1540mg
Sodium
2.4%35.7mg
1540 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
180%20mg
3.3 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%175g
Water
0.51%18.8g
175 gvs18.8 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 Oatmeal Reduced-calorie Bread vs Sunflower Seeds:
Comparing minerals per 14 ounces for Oatmeal Reduced-calorie Bread vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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