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Comparing Nutrients in 14 ounces Oil Roasted Sunflower SeedsVS Cooked Brown Rice

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Cooked Brown Rice
8%
7%
85%
14 oz ▼

Macro Nutrients

81%2350kcal
Energy
15.3%445kcal
2350 kcalvs445 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
210%204g
Fat
3.4%3.3g
204 gvs3.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
87.7%28g
Saturated Fat
2.05%0.65g
28 gvs0.65 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
3.22%0.052g
0.32 gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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799%136g
Omega 6
6.6%1.12g
136 gvs1.12 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
70%91g
Carbohydrate
71.8%93g
91 gvs93 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
17%12.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%2.94g
Glucose
NA
2.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.4g
Sucrose
NA
9.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
111%42g
Fiber
19%7.14g
42 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
142%79.6g
Protein
16.4%9.2g
79.6 gvs9.2 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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106%1.27mg
Vitamin B1
33.7%0.4mg
Thiamine
1.27 mgvs0.4 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
85.5%1.1mg
Vitamin B2
3.66%0.048mg
Riboflavin
1.1 mgvs0.048 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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102%16.4mg
Vitamin B3
33%5.28mg
Niacin, nicotinic acid, niacinamide
16.4 mgvs5.28 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
551%27.5mg
Vitamin B5
31%1.56mg
Pantothenic acid
27.5 mgvs1.56 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
242%3.14mg
Vitamin B6
45.5%0.59mg
Pyridoxine
3.14 mgvs0.59 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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232%929μg
Vitamin B9
3.97%16μg
Folates and Folic Acid
929 μgvs16 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
4.85%4.37mg
Vitamin C
0%0mg
Ascorbic acid
4.37 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 .

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961%144mg
Vitamin E
NA
Tocopherols and Tocotrienols
144 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
10.3%12.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
12.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34.5%345mg
Calcium
3.97%39.7mg
345 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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796%7.16mg
Copper
35.7%0.32mg
7.16 mgvs0.32 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 .

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212%17mg
Iron
26.3%2.1mg
17 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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120%504mg
Magnesium
41.6%175mg
504 mgvs175 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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359%8.26mg
Manganese
189%4.35mg
8.26 mgvs4.35 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 .

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646%4521mg
Phosphorus
43.7%306mg
4521 mgvs306 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.4%1917mg
Potassium
9.22%314mg
1917 mgvs314 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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564%310μg
Selenium
NA
310 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.79%12mg
Sodium
0.26%3.97mg
12 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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188%20.7mg
Zinc
22.4%2.46mg
20.7 mgvs2.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.1g
Water
7.83%290g
6.1 gvs290 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 Oil Roasted Sunflower Seeds vs Cooked Brown Rice:
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cooked Brown Rice:
Comparison of macro-nutrients per 14 ounces:



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