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Comparing Nutrients in 1 pound Stewed TomatoesVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Stewed Tomatoes
9%
29%
62%
Toasted Sunflower Seeds
10%
77%
13%
1 lb ▼

Macro Nutrients

12.4%358kcal
Energy
97%2808kcal
358 kcalvs2808 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.5%12g
Fat
266%258g
12 gvs258 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.4%2.36g
Saturated Fat
84.4%27g
2.36 gvs27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.8%0.17g
Omega 3
22.4%0.36g
0.17 gvs0.36 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22.4%3.8g
Omega 6
998%170g
3.8 gvs170 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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45.5%59g
Carbohydrate
72%93g
59 gvs93 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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

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

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

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20.3%7.7g
Fiber
137%52g
7.7 gvs52 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%8.9g
Protein
139%78g
8.9 gvs78 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

16.6%150μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
150 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41%0.49mg
Vitamin B1
123%1.47mg
Thiamine
0.49 mgvs1.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B2
99%1.3mg
Riboflavin
0.36 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.5%5.03mg
Vitamin B3
119%19mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.2%1.16mg
Vitamin B5
640%32mg
Pantothenic acid
1.16 mgvs32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg
Vitamin B6
281%3.65mg
Pyridoxine
0.39 mgvs3.65 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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12.5%50μg
Vitamin B9
270%1080μg
Folates and Folic Acid
50 μgvs1080 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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92%82.6mg
Vitamin C
7.06%6.35mg
Ascorbic acid
82.6 mgvs6.35 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

11.8%118mg
Calcium
26%259mg
118 mgvs259 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
924%8.3mg
0.43 mgvs8.3 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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60%4.8mg
Iron
386%31mg
4.8 mgvs31 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%68mg
Magnesium
139%585mg
68 mgvs585 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38%0.88mg
Manganese
417%9.6mg
0.88 mgvs9.6 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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24.6%172mg
Phosphorus
750%5253mg
172 mgvs5253 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1120mg
Potassium
65.5%2227mg
1120 mgvs2227 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.44μg
Selenium
NA
5.44 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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138%2064mg
Sodium
0.91%13.6mg
2064 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.42%0.82mg
Zinc
219%24mg
0.82 mgvs24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.9%366g
Water
0.12%4.54g
366 gvs4.54 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 Stewed Tomatoes vs Toasted Sunflower Seeds:
Comparing minerals per 1 pound for Stewed Tomatoes vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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