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Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST Raisin Bran CerealVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST Raisin Bran Cereal
8%
4%
88%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

44.3%1286kcal
Energy
81%2350kcal
1286 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.55%6.35g
Fat
210%204g
6.35 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.67%1.17g
Saturated Fat
87.7%28g
1.17 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
20%0.32g
0.24 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17%2.9g
Omega 6
799%136g
2.9 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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241%313g
Carbohydrate
70%91g
313 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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180%131g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
131 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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143%54.4g
Fiber
111%42g
54.4 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54%30g
Protein
142%79.6g
30 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

168%1508μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1508 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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198%2.4mg
Vitamin B1
106%1.27mg
Thiamine
2.4 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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214%2.78mg
Vitamin B2
85.5%1.1mg
Riboflavin
2.78 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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211%33.7mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
33.7 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.4%0.82mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.82 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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244%3.18mg
Vitamin B6
242%3.14mg
Pyridoxine
3.18 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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336%1345μg
Vitamin B9
232%929μg
Folates and Folic Acid
1345 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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413%9.92μg
Vitamin B12
0%0μg
Cobalamin
9.92 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.97%3.57mg
Vitamin C
4.85%4.37mg
Ascorbic acid
3.57 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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45%270IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
270 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.3%2.14mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
2.14 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.54μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
7.54 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.5%175mg
Calcium
34.5%345mg
175 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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176%1.6mg
Copper
796%7.16mg
1.6 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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908%72.6mg
Iron
212%17mg
72.6 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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159%667mg
Magnesium
120%504mg
667 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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554%12.7mg
Manganese
359%8.26mg
12.7 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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192%1345mg
Phosphorus
646%4521mg
1345 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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61.3%2084mg
Potassium
56.4%1917mg
2084 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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42.6%23.4μg
Selenium
564%310μg
23.4 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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101%1516mg
Sodium
0.79%12mg
1516 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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137%15mg
Zinc
188%20.7mg
15 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.92%34g
Water
0.17%6.1g
34 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal vs Oil Roasted Sunflower Seeds:

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST Raisin Bran Cereal vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: