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Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry
9%
17%
74%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

52.6%1524kcal
Energy
81%2350kcal
1524 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31%30g
Fat
210%204g
30 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30%9.6g
Saturated Fat
87.7%28g
9.6 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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NA
Omega 6
799%136g
NA 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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225%292g
Carbohydrate
70%91g
292 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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158%115g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
115 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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67%25.4g
Fiber
111%42g
25.4 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.6%34.5g
Protein
142%79.6g
34.5 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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218%2.6mg
Vitamin B1
106%1.27mg
Thiamine
2.6 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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229%2.98mg
Vitamin B2
85.5%1.1mg
Riboflavin
2.98 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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218%35mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
35 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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269%3.5mg
Vitamin B6
242%3.14mg
Pyridoxine
3.5 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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175%699μg
Vitamin B9
232%929μg
Folates and Folic Acid
699 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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0%0mg
Vitamin C
4.85%4.37mg
Ascorbic acid
0 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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11.4%1.7mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
1.7 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

87.3%873mg
Calcium
34.5%345mg
873 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
796%7.16mg
NA 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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392%31.4mg
Iron
212%17mg
31.4 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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84%353mg
Magnesium
120%504mg
353 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
359%8.26mg
NA 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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171%1199mg
Phosphorus
646%4521mg
1199 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29%992mg
Potassium
56.4%1917mg
992 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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132%1984mg
Sodium
0.79%12mg
1984 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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72.5%7.98mg
Zinc
188%20.7mg
7.98 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.74%27.3g
Water
0.17%6.1g
27.3 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 Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: