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Comparing Nutrients in 14 ounces Refined Sorghum FlourVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Refined Sorghum Flour
11%
3%
86%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

49%1417kcal
Energy
81%2350kcal
1417 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.07%4.92g
Fat
210%204g
4.92 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.76%1.2g
Saturated Fat
87.7%28g
1.2 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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11%1.9g
Omega 6
799%136g
1.9 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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235%305g
Carbohydrate
70%91g
305 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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0%0g
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]
0 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.35g
Glucose
%2.94g
1.35 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%9.4g
0 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g
Fiber
111%42g
7.54 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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67.5%38g
Protein
142%79.6g
38 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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29.8%0.36mg
Vitamin B1
106%1.27mg
Thiamine
0.36 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.53%0.02mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.02 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.27mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
5.27 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.6%0.73mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.73 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.8%0.27mg
Vitamin B6
242%3.14mg
Pyridoxine
0.27 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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NA
Vitamin B9
232%929μg
Folates and Folic Acid
NA μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.65%2.4mg
Vitamin C
4.85%4.37mg
Ascorbic acid
2.4 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
961%144mg
Tocopherols and Tocotrienols
NA mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

2.4%24mg
Calcium
34.5%345mg
24 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.97%0.036mg
Copper
796%7.16mg
0.036 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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48%3.85mg
Iron
212%17mg
3.85 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29.3%123mg
Magnesium
120%504mg
123 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.2%1.7mg
Manganese
359%8.26mg
1.7 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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49.3%345mg
Phosphorus
646%4521mg
345 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%575mg
Potassium
56.4%1917mg
575 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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0.26%3.97mg
Sodium
0.79%12mg
3.97 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg
Zinc
188%20.7mg
1.87 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.28%47.3g
Water
0.17%6.1g
47.3 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 Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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