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Comparing Nutrients in 14 ounces Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquidsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids
2%
1%
97%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

7.94%230kcal
Energy
80%2318kcal
230 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g
Fat
211%204g
0.28 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.036g
Saturated Fat
55.3%17.7g
0.036 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
15%0.24g
0.012 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.095g
Omega 6
538%91g
0.095 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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46.2%60g
Carbohydrate
61%79.4g
60 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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10.4%3.97g
Fiber
90%34g
3.97 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.4%1.35g
Protein
147%82.5g
1.35 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

9.26%83.3μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
83.3 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.63%0.056mg
Vitamin B1
490%5.87mg
Thiamine
0.056 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
108%1.4mg
Riboflavin
0.079 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.05%1.45mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
1.45 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
0.21 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.77%0.13mg
Vitamin B6
411%5.34mg
Pyridoxine
0.13 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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2.98%12μg
Vitamin B9
225%901μg
Folates and Folic Acid
12 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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11%9.92mg
Vitamin C
6.17%5.56mg
Ascorbic acid
9.92 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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NA
Vitamin E
931%140mg
Tocopherols and Tocotrienols
NA mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

2.78%27.8mg
Calcium
31%310mg
27.8 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg
Copper
794%7.14mg
0.26 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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14.4%1.15mg
Iron
260%21mg
1.15 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
307%1290mg
20 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.5%0.59mg
Manganese
336%7.74mg
0.59 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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5.1%35.7mg
Phosphorus
374%2619mg
35.7 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.57%325mg
Potassium
75.3%2560mg
325 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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1.6%24mg
Sodium
2.4%35.7mg
24 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg
Zinc
180%20mg
0.28 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.04%334g
Water
0.51%18.8g
334 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids vs Sunflower Seeds:
Comparing minerals per 14 ounces for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: