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Comparing Nutrients in 14 ounces KetchupVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Ketchup
4%
1%
95%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

14%401kcal
Energy
81%2350kcal
401 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
210%204g
0.4 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.056g
Saturated Fat
87.7%28g
0.056 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g
Omega 3
20%0.32g
0.004 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.91%0.15g
Omega 6
799%136g
0.15 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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83.7%109g
Carbohydrate
70%91g
109 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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116%84.4g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
84.4 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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47.7%34.6g
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]
34.6 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%40.5g
Glucose
%2.94g
40.5 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.13g
Sucrose
%9.4g
9.13 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.13%1.2g
Fiber
111%42g
1.2 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.37%4.13g
Protein
142%79.6g
4.13 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

11.5%103μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
103 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.64%0.044mg
Vitamin B1
106%1.27mg
Thiamine
0.044 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.7%0.66mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.66 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.6%5.7mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
5.7 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.73%0.19mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.19 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.2%0.63mg
Vitamin B6
242%3.14mg
Pyridoxine
0.63 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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8.93%35.7μg
Vitamin B9
232%929μg
Folates and Folic Acid
35.7 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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18%16.3mg
Vitamin C
4.85%4.37mg
Ascorbic acid
16.3 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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38.6%5.8mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
5.8 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.92%12μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
12 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
34.5%345mg
59.5 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.5%0.34mg
Copper
796%7.16mg
0.34 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.5%60μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
60 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg
Iron
212%17mg
1.4 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
120%504mg
51.6 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg
Manganese
359%8.26mg
0.33 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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14.7%103mg
Phosphorus
646%4521mg
103 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1115mg
Potassium
56.4%1917mg
1115 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
564%310μg
2.78 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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240%3600mg
Sodium
0.79%12mg
3600 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg
Zinc
188%20.7mg
0.67 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.35%272g
Water
0.17%6.1g
272 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 Ketchup vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Ketchup vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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