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Comparing Nutrients in 14 ounces Sunflower SeedsVS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)
22%
1%
77%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
22.4%651kcal
2318 kcalvs651 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
0.86%0.83g
204 gvs0.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
55.3%17.7g
Saturated Fat
0.4%0.13g
17.7 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
2.23%0.036g
0.24 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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538%91g
Omega 6
2%0.34g
91 gvs0.34 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 .

Find Nuts and Seeds rich in Cholesterol
61%79.4g
Carbohydrate
94%123g
79.4 gvs123 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
14.3%10.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
NA
9.92 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
21%7.94g
34 gvs7.94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
62.8%35g
82.5 gvs35 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
490%5.87mg
Vitamin B1
99%1.2mg
Thiamine
5.87 mgvs1.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
49%0.64mg
Riboflavin
1.4 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
207%33mg
Vitamin B3
45.6%7.3mg
Niacin, nicotinic acid, niacinamide
33 mgvs7.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
89.7%4.5mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
4.5 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
411%5.34mg
Vitamin B6
19.5%0.25mg
Pyridoxine
5.34 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
225%901μg
Vitamin B9
81.4%325μg
Folates and Folic Acid
901 μgvs325 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
0%0mg
Ascorbic acid
5.56 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
931%140mg
Vitamin E
NA
Tocopherols and Tocotrienols
140 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31%310mg
Calcium
3.97%39.7mg
310 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
794%7.14mg
Copper
37%0.33mg
7.14 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
35.7%2.86mg
21 mgvs2.86 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
307%1290mg
Magnesium
28.3%119mg
1290 mgvs119 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
336%7.74mg
Manganese
72%1.66mg
7.74 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
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 .

Find Nuts and Seeds rich in Molybdenum
374%2619mg
Phosphorus
28.3%198mg
2619 mgvs198 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
4.9%167mg
2560 mgvs167 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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382%210μg
Selenium
182%100μg
210 μgvs100 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.4%35.7mg
Sodium
1.32%20mg
35.7 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
18%2mg
20 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.51%18.8g
Water
6.4%237g
18.8 gvs237 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):
Comparing minerals per 14 ounces for Sunflower Seeds vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: