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Oats vs WheatCooked Quinoa vs Cooked BuckwheatBlackberries vs BlueberriesOranges vs ApplesPeanuts vs WalnutsOranges vs Sweet Red PeppersBaked Sweet Potato vs Red PeppersBaked White Potato vs BroccoliSunflower Seeds vs Sunflower OilCarrots vs SpinachKale vs BroccoliCanned Olives vs Olive Oil
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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