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Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flourVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour
9%
27%
64%
Roasted Sunflower Seeds
12%
72%
16%
1 kg ▼

Macro Nutrients

107%3090kcal
Energy
201%5820kcal
3090 kcalvs5820 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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96%93g
Fat
513%498g
93 gvs498 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.66g
Saturated Fat
163%52g
2.66 gvs52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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522%8.35g
Omega 3
43%0.69g
8.35 gvs0.69 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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92%15.7g
Omega 6
1928%328g
15.7 gvs328 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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378%491g
Carbohydrate
185%241g
491 gvs241 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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135%98g
Sugars
37.7%27.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
98 gvs27.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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19%14g
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]
14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%16g
Glucose
NA
16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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129%49g
Fiber
292%111g
49 gvs111 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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129%72.5g
Protein
345%193g
72.5 gvs193 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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150%1.8mg
Vitamin B1
88.3%1.06mg
Thiamine
1.8 mgvs1.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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246%3.2mg
Vitamin B2
189%2.46mg
Riboflavin
3.2 mgvs2.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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88%14mg
Vitamin B3
440%70.4mg
Niacin, nicotinic acid, niacinamide
14 mgvs70.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
1408%70.4mg
Pantothenic acid
NA mgvs70.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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69.2%0.9mg
Vitamin B6
618%8.04mg
Pyridoxine
0.9 mgvs8.04 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
593%2370μg
Folates and Folic Acid
NA μgvs2370 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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NA
Vitamin C
15.6%14mg
Ascorbic acid
NA mgvs14 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
1740%261mg
Tocopherols and Tocotrienols
NA mgvs261 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
NA μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

60%600mg
Calcium
70%700mg
600 mgvs700 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82.2%0.74mg
Copper
2033%18.3mg
0.74 mgvs18.3 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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95%7.6mg
Iron
475%38mg
7.6 mgvs38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74%310mg
Magnesium
307%1290mg
310 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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220%5.05mg
Manganese
917%21mg
5.05 mgvs21 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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110%770mg
Phosphorus
1650%11550mg
770 mgvs11550 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36%1230mg
Potassium
250%8500mg
1230 mgvs8500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1442%793μg
NA μgvs793 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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340%5100mg
Sodium
2%30mg
5100 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.7%5.8mg
Zinc
481%53mg
5.8 mgvs53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.75%324g
Water
0.32%12g
324 gvs12 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: