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Comparing Nutrients in 14 ounces Sunflower SeedsVS Tomato Juice

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Tomato Juice
17%
13%
70%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
2.33%67.5kcal
2318 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
1.2%1.15g
204 gvs1.15 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
0.24%0.075g
17.7 gvs0.075 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
1.24%0.02g
0.24 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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538%91g
Omega 6
0.51%0.087g
91 gvs0.087 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
10.8%14g
79.4 gvs14 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
14%10.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs10.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
7.3%5.28g
≤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 gvs5.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
%0g
9.92 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
4.18%1.6g
34 gvs1.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
6.02%3.37g
82.5 gvs3.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
12 μgvs91 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
33%0.4mg
Thiamine
5.87 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B2
24%0.31mg
Riboflavin
1.4 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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207%33mg
Vitamin B3
16.7%2.67mg
Niacin, nicotinic acid, niacinamide
33 mgvs2.67 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
NA
Pantothenic acid
4.5 mgvsNA 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
21.4%0.28mg
Pyridoxine
5.34 mgvs0.28 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 .

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225%901μg
Vitamin B9
20%79.4μg
Folates and Folic Acid
901 μgvs79.4 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
309%278mg
Ascorbic acid
5.56 mgvs278 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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931%140mg
Vitamin E
8.47%1.27mg
Tocopherols and Tocotrienols
140 mgvs1.27 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
7.6%9.13μg
Phytomenadione or phylloquinone
0 μgvs9.13 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 .

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794%7.14mg
Copper
18.5%0.17mg
7.14 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.68%27.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs27.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
19.3%1.55mg
21 mgvs1.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
10.4%43.7mg
1290 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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336%7.74mg
Manganese
11.7%0.27mg
7.74 mgvs0.27 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
10.8%75.4mg
2619 mgvs75.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
25.3%861mg
2560 mgvs861 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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382%210μg
Selenium
3.6%2μg
210 μgvs2 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
2.65%39.7mg
35.7 mgvs39.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
3.97%0.44mg
20 mgvs0.44 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
10%374g
18.8 gvs374 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 Sunflower Seeds vs Tomato Juice:
Comparing minerals per 14 ounces for Sunflower Seeds vs Tomato Juice:
Comparison of macro-nutrients per 14 ounces:



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