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Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dryVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals, oats, instant, fortified, maple and brown sugar, dry
10%
11%
79%
Roasted Sunflower Seeds
12%
72%
16%
1 kg ▼

Macro Nutrients

133%3860kcal
Energy
201%5820kcal
3860 kcalvs5820 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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48.8%47.3g
Fat
513%498g
47.3 gvs498 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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24.3%7.8g
Saturated Fat
163%52g
7.8 gvs52 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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32%0.51g
Omega 3
43%0.69g
0.51 gvs0.69 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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91%15.5g
Omega 6
1928%328g
15.5 gvs328 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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590%767g
Carbohydrate
185%241g
767 gvs241 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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418%303g
Sugars
37.7%27.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
303 gvs27.3 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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2.5%1.8g
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]
1.8 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%3.9g
Glucose
NA
3.9 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%297g
Sucrose
NA
297 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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189%72g
Fiber
292%111g
72 gvs111 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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165%93g
Protein
345%193g
93 gvs193 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Breakfast Cereals and Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

769%6920μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
6920 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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891%10.7mg
Vitamin B1
88.3%1.06mg
Thiamine
10.7 mgvs1.06 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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771%10mg
Vitamin B2
189%2.46mg
Riboflavin
10 mgvs2.46 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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734%117mg
Vitamin B3
440%70.4mg
Niacin, nicotinic acid, niacinamide
117 mgvs70.4 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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123%6.16mg
Vitamin B5
1408%70.4mg
Pantothenic acid
6.16 mgvs70.4 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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1126%14.6mg
Vitamin B6
618%8.04mg
Pyridoxine
14.6 mgvs8.04 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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370%1480μg
Vitamin B9
593%2370μg
Folates and Folic Acid
1480 μgvs2370 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
15.6%14mg
Ascorbic acid
0 mgvs14 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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34%5.1mg
Vitamin E
1740%261mg
Tocopherols and Tocotrienols
5.1 mgvs261 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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11.7%14μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
14 μgvs27 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

258%2580mg
Calcium
70%700mg
2580 mgvs700 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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267%2.4mg
Copper
2033%18.3mg
2.4 mgvs18.3 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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1295%104mg
Iron
475%38mg
104 mgvs38 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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214%900mg
Magnesium
307%1290mg
900 mgvs1290 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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999%23mg
Manganese
917%21mg
23 mgvs21 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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436%3050mg
Phosphorus
1650%11550mg
3050 mgvs11550 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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106%3610mg
Potassium
250%8500mg
3610 mgvs8500 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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305%168μg
Selenium
1442%793μg
168 μgvs793 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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337%5050mg
Sodium
2%30mg
5050 mgvs30 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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156%17mg
Zinc
481%53mg
17 mgvs53 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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1.73%64g
Water
0.32%12g
64 gvs12 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Roasted Sunflower Seeds:

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Roasted Sunflower Seeds:

Comparison of macro-nutrients per 1 kilogram:




Compare more foods per 1 kg: