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Comparing Nutrients in 14 ounces Red Anjou PearsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Red Anjou Pears
2%
2%
96%
Roasted Sunflower Seeds
12%
72%
16%
14 oz ▼

Macro Nutrients

8.5%246kcal
Energy
79.7%2310kcal
246 kcalvs2310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
204%198g
0.56 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
64.7%20.7g
NA gvs20.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
17%0.27g
NA gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
765%130g
NA gvs130 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.6%59.3g
Carbohydrate
73.5%96g
59.3 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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52.2%38g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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35.5%25.7g
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]
25.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11g
Glucose
NA
11 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.03g
Sucrose
NA
1.03 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
116%44g
12 gvs44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.34%1.3g
Protein
137%76.7g
1.3 gvs76.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.97%0.048mg
Vitamin B1
35%0.42mg
Thiamine
0.048 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.55%0.11mg
Vitamin B2
75%0.98mg
Riboflavin
0.11 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
175%28mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg
Vitamin B5
559%28mg
Pantothenic acid
0.21 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.15mg
Vitamin B6
245%3.2mg
Pyridoxine
0.15 mgvs3.2 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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6.95%27.8μg
Vitamin B9
235%941μg
Folates and Folic Acid
27.8 μgvs941 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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23%20.6mg
Vitamin C
6.17%5.56mg
Ascorbic acid
20.6 mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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3.18%0.48mg
Vitamin E
691%104mg
Tocopherols and Tocotrienols
0.48 mgvs104 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.2%19.4μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
19.4 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.37%43.7mg
Calcium
27.8%278mg
43.7 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31%0.28mg
Copper
807%7.26mg
0.28 mgvs7.26 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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9.43%0.75mg
Iron
189%15mg
0.75 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.6%27.8mg
Magnesium
122%512mg
27.8 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.66%0.22mg
Manganese
364%8.37mg
0.22 mgvs8.37 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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7.37%51.6mg
Phosphorus
655%4584mg
51.6 mgvs4584 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%488mg
Potassium
99%3374mg
488 mgvs3374 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
572%315μg
0.4 μgvs315 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.79%12mg
3.97 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg
Zinc
191%21mg
0.52 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.04%334g
Water
0.13%4.76g
334 gvs4.76 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 Red Anjou Pears vs Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Red Anjou Pears vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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