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Comparing Nutrients in 14 ounces Sauteed Red Sweet PeppersVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sauteed Red Sweet Peppers
3%
79%
18%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

18.2%528kcal
Energy
81%2350kcal
528 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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52%50.6g
Fat
210%204g
50.6 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.3%6.18g
Saturated Fat
87.7%28g
6.18 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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192%3.08g
Omega 3
20%0.32g
3.08 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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115%19.6g
Omega 6
799%136g
19.6 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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20%26g
Carbohydrate
70%91g
26 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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12.6%9.17g
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]
9.17 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.6g
Glucose
%2.94g
7.6 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.24g
Sucrose
%9.4g
0.24 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g
Fiber
111%42g
7.14 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g
Protein
142%79.6g
4.13 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

61%548μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
548 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.5%0.22mg
Vitamin B1
106%1.27mg
Thiamine
0.22 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.3%0.43mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.43 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.7%3.8mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
3.8 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.4%0.97mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.97 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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111%1.44mg
Vitamin B6
242%3.14mg
Pyridoxine
1.44 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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2%7.94μg
Vitamin B9
232%929μg
Folates and Folic Acid
7.94 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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718%646mg
Vitamin C
4.85%4.37mg
Ascorbic acid
646 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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81.8%12.3mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
12.3 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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54.2%65μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
65 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.78%27.8mg
Calcium
34.5%345mg
27.8 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.5%0.067mg
Copper
796%7.16mg
0.067 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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23.3%1.87mg
Iron
212%17mg
1.87 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg
Magnesium
120%504mg
47.6 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg
Manganese
359%8.26mg
0.46 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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13%91mg
Phosphorus
646%4521mg
91 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%766mg
Potassium
56.4%1917mg
766 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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5.56%83.3mg
Sodium
0.79%12mg
83.3 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.6mg
Zinc
188%20.7mg
0.6 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.47%313g
Water
0.17%6.1g
313 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 Sauteed Red Sweet Peppers vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Sauteed Red Sweet Peppers vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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