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Comparing Nutrients in 1 pound Cooked Corn PastaVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Corn Pasta
8%
5%
87%
Oil Roasted Sunflower Seeds
13%
73%
14%
1 lb ▼

Macro Nutrients

19.7%572kcal
Energy
93%2685kcal
572 kcalvs2685 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.4%3.3g
Fat
240%233g
3.3 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.45%0.46g
Saturated Fat
100%32g
0.46 gvs32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.83%0.045g
Omega 3
23%0.37g
0.045 gvs0.37 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.43%1.43g
Omega 6
913%155g
1.43 gvs155 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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97%127g
Carbohydrate
80%104g
127 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
19.5%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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NA
Glucose
%3.36g
NA gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%10.8g
NA gvs10.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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57.3%21.8g
Fiber
127%48g
21.8 gvs48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.3%12g
Protein
162%91g
12 gvs91 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
13.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg
Vitamin B1
121%1.45mg
Thiamine
0.24 mgvs1.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.03%0.1mg
Vitamin B2
98%1.27mg
Riboflavin
0.1 mgvs1.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.8%2.52mg
Vitamin B3
117%18.7mg
Niacin, nicotinic acid, niacinamide
2.52 mgvs18.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.6%0.58mg
Vitamin B5
630%31.5mg
Pantothenic acid
0.58 mgvs31.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.2%0.26mg
Vitamin B6
276%3.6mg
Pyridoxine
0.26 mgvs3.6 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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6.8%27.2μg
Vitamin B9
265%1061μg
Folates and Folic Acid
27.2 μgvs1061 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
5.54%5mg
Ascorbic acid
0 mgvs5 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
1099%165mg
Tocopherols and Tocotrienols
NA mgvs165 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
11.7%14μg
Phytomenadione or phylloquinone
NA μgvs14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.45%4.54mg
Calcium
39.5%395mg
4.54 mgvs395 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.3%0.29mg
Copper
909%8.2mg
0.29 mgvs8.2 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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14%1.13mg
Iron
243%19.4mg
1.13 mgvs19.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%163mg
Magnesium
137%576mg
163 mgvs576 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg
Manganese
410%9.43mg
0.69 mgvs9.43 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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49.2%345mg
Phosphorus
738%5166mg
345 mgvs5166 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.14%141mg
Potassium
64.4%2191mg
141 mgvs2191 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
645%355μg
12.7 μgvs355 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.91%13.6mg
0 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.86mg
Zinc
215%23.6mg
2.86 mgvs23.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.37%310g
Water
0.19%7g
310 gvs7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Cooked Corn Pasta vs Oil Roasted Sunflower Seeds:
Comparing minerals per 1 pound for Cooked Corn Pasta vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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