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Comparing Nutrients in 14 ounces Dry CouscousVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Dry Couscous
14%
2%
84%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

51.5%1492kcal
Energy
81%2350kcal
1492 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.6%2.54g
Fat
210%204g
2.54 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.45%0.46g
Saturated Fat
87.7%28g
0.46 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.98%0.048g
Omega 3
20%0.32g
0.048 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.6%0.95g
Omega 6
799%136g
0.95 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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236%307g
Carbohydrate
70%91g
307 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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52.2%20g
Fiber
111%42g
20 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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90%50.6g
Protein
142%79.6g
50.6 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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54%0.65mg
Vitamin B1
106%1.27mg
Thiamine
0.65 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.31 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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86.6%14mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
14 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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98%4.92mg
Vitamin B5
551%27.5mg
Pantothenic acid
4.92 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B6
242%3.14mg
Pyridoxine
0.44 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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20%79.4μg
Vitamin B9
232%929μg
Folates and Folic Acid
79.4 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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NA
Vitamin E
961%144mg
Tocopherols and Tocotrienols
NA 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

9.53%95mg
Calcium
34.5%345mg
95 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
796%7.16mg
0.98 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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53.6%4.3mg
Iron
212%17mg
4.3 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.6%175mg
Magnesium
120%504mg
175 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
359%8.26mg
3.1 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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96%675mg
Phosphorus
646%4521mg
675 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
56.4%1917mg
659 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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2.65%39.7mg
Sodium
0.79%12mg
39.7 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
188%20.7mg
3.3 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: Dry Couscous VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Couscous 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 Dry Couscous vs Oil Roasted Sunflower Seeds:

Comparing minerals per 14 ounces for Dry Couscous vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 14 ounces:




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