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Comparing Nutrients in 14 ounces Cake, gingerbread, dry mixVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cake, gingerbread, dry mix
4%
28%
68%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

60%1734kcal
Energy
80%2318kcal
1734 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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56.5%54.8g
Fat
211%204g
54.8 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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43%13.7g
Saturated Fat
55.3%17.7g
13.7 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.6%0.36g
Omega 3
15%0.24g
0.36 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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39%6.65g
Omega 6
538%91g
6.65 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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228%296g
Carbohydrate
61%79.4g
296 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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255%185g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
185 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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17.8%6.75g
Fiber
90%34g
6.75 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.5g
Protein
147%82.5g
17.5 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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112%1.35mg
Vitamin B1
490%5.87mg
Thiamine
1.35 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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73.3%0.95mg
Vitamin B2
108%1.4mg
Riboflavin
0.95 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.3%10mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
10 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.7%0.93mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
0.93 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B6
411%5.34mg
Pyridoxine
0.16 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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50.6%202μg
Vitamin B9
225%901μg
Folates and Folic Acid
202 μgvs901 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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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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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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5.3%0.79mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
0.79 mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
25.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.3%373mg
Calcium
31%310mg
373 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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108%0.98mg
Copper
794%7.14mg
0.98 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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233%18.7mg
Iron
260%21mg
18.7 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
307%1290mg
83.3 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
336%7.74mg
2.2 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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128%897mg
Phosphorus
374%2619mg
897 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1353mg
Potassium
75.3%2560mg
1353 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.33μg
Selenium
382%210μg
8.33 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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174%2608mg
Sodium
2.4%35.7mg
2608 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
180%20mg
1.43 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g
Water
0.51%18.8g
17.5 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 Cake, gingerbread, dry mix vs Sunflower Seeds:
Comparing minerals per 14 ounces for Cake, gingerbread, dry mix vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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