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Comparing Nutrients in 14 ounces Brown RiceVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Toasted Sunflower Seeds
10%
77%
13%
14 oz ▼

Macro Nutrients

49.5%1437kcal
Energy
84.7%2457kcal
1437 kcalvs2457 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%10.6g
Fat
232%225g
10.6 gvs225 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.65%2.13g
Saturated Fat
74%23.6g
2.13 gvs23.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10%0.16g
Omega 3
19.6%0.31g
0.16 gvs0.31 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.4%3.64g
Omega 6
873%148g
3.64 gvs148 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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233%302g
Carbohydrate
63%81.7g
302 gvs81.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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35.5%13.5g
Fiber
120%45.6g
13.5 gvs45.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53%29.8g
Protein
122%68.3g
29.8 gvs68.3 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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137%1.64mg
Vitamin B1
107%1.3mg
Thiamine
1.64 mgvs1.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
87%1.13mg
Riboflavin
0.17 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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107%17mg
Vitamin B3
104%16.7mg
Niacin, nicotinic acid, niacinamide
17 mgvs16.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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118%5.9mg
Vitamin B5
560%28mg
Pantothenic acid
5.9 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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155%2.02mg
Vitamin B6
246%3.2mg
Pyridoxine
2.02 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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20%79.4μg
Vitamin B9
236%945μg
Folates and Folic Acid
79.4 μgvs945 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
6.17%5.56mg
Ascorbic acid
0 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

13%131mg
Calcium
22.6%226mg
131 mgvs226 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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122%1.1mg
Copper
809%7.28mg
1.1 mgvs7.28 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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89.3%7.14mg
Iron
338%27mg
7.14 mgvs27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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135%568mg
Magnesium
122%512mg
568 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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646%15mg
Manganese
365%8.4mg
15 mgvs8.4 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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150%1048mg
Phosphorus
657%4596mg
1048 mgvs4596 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.3%1064mg
Potassium
57.3%1949mg
1064 mgvs1949 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg
Sodium
0.79%12mg
16 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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73%8mg
Zinc
191%21mg
8 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.33%49g
Water
0.11%3.97g
49 gvs3.97 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 Brown Rice vs Toasted Sunflower Seeds:
Comparing minerals per 14 ounces for Brown Rice vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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