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Comparing Nutrients in 14 ounces Boiled Crookneck And Straightneck Summer SquashVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Crookneck And Straightneck Summer Squash
18%
15%
67%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

2.6%75.4kcal
Energy
81%2350kcal
75.4 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.55g
Fat
210%204g
1.55 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.79%0.25g
Saturated Fat
87.7%28g
0.25 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.3%0.33g
Omega 3
20%0.32g
0.33 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
799%136g
0.19 gvs136 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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11.6%15g
Carbohydrate
70%91g
15 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.84g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.84 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.17%5.2g
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]
5.2 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.6g
Glucose
%2.94g
3.6 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.07g
Sucrose
%9.4g
1.07 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.37g
Fiber
111%42g
4.37 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g
Protein
142%79.6g
4.13 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

24.7%222μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
222 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.2%0.17mg
Vitamin B1
106%1.27mg
Thiamine
0.17 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.63%0.099mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.099 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.6%2mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
2 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25.6%1.3mg
Vitamin B5
551%27.5mg
Pantothenic acid
1.3 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
242%3.14mg
Pyridoxine
0.31 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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23%91μg
Vitamin B9
232%929μg
Folates and Folic Acid
91 μgvs929 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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51%46mg
Vitamin C
4.85%4.37mg
Ascorbic acid
46 mgvs4.37 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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3.18%0.48mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
0.48 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14.6%17.5μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
17.5 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.73%87.3mg
Calcium
34.5%345mg
87.3 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg
Copper
796%7.16mg
0.26 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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18.4%1.47mg
Iron
212%17mg
1.47 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
120%504mg
63.5 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
359%8.26mg
0.62 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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16.4%115mg
Phosphorus
646%4521mg
115 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.7%703mg
Potassium
56.4%1917mg
703 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
564%310μg
0.79 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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7.94%0.87mg
Zinc
188%20.7mg
0.87 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%374g
Water
0.17%6.1g
374 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 Boiled Crookneck And Straightneck Summer Squash vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Boiled Crookneck And Straightneck Summer Squash vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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