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

Macros Ratio

Protein Fat Carbs

Spaghetti, protein-fortified, cooked, enriched (n x 6.25)
22%
1%
77%
Roasted Sunflower Seeds
12%
72%
16%
14 oz ▼

Macro Nutrients

22.4%651kcal
Energy
79.7%2310kcal
651 kcalvs2310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.86%0.83g
Fat
204%198g
0.83 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
64.7%20.7g
0.13 gvs20.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.23%0.036g
Omega 3
17%0.27g
0.036 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
765%130g
0.34 gvs130 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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94%123g
Carbohydrate
73.5%96g
123 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11 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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21%7.94g
Fiber
116%44g
7.94 gvs44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62.8%35g
Protein
137%76.7g
35 gvs76.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

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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99%1.2mg
Vitamin B1
35%0.42mg
Thiamine
1.2 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B2
75%0.98mg
Riboflavin
0.64 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45.6%7.3mg
Vitamin B3
175%28mg
Niacin, nicotinic acid, niacinamide
7.3 mgvs28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.14mg
Vitamin B5
559%28mg
Pantothenic acid
1.14 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.5%0.25mg
Vitamin B6
245%3.2mg
Pyridoxine
0.25 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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81.4%325μg
Vitamin B9
235%941μg
Folates and Folic Acid
325 μgvs941 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
691%104mg
Tocopherols and Tocotrienols
NA mgvs104 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
NA μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
27.8%278mg
39.7 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg
Copper
807%7.26mg
0.33 mgvs7.26 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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35.7%2.86mg
Iron
189%15mg
2.86 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.3%119mg
Magnesium
122%512mg
119 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72%1.66mg
Manganese
364%8.37mg
1.66 mgvs8.37 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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28.3%198mg
Phosphorus
655%4584mg
198 mgvs4584 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.9%167mg
Potassium
99%3374mg
167 mgvs3374 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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182%100μg
Selenium
572%315μg
100 μgvs315 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
0.79%12mg
20 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
191%21mg
2 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.4%237g
Water
0.13%4.76g
237 gvs4.76 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 Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: