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Comparing Nutrients in 1 pound Hard white WheatVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Toasted Sunflower Seeds
10%
77%
13%
1 lb ▼

Macro Nutrients

53.5%1551kcal
Energy
97%2808kcal
1551 kcalvs2808 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8%7.76g
Fat
266%258g
7.76 gvs258 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.93%1.26g
Saturated Fat
84.4%27g
1.26 gvs27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.92%0.16g
Omega 3
22.4%0.36g
0.16 gvs0.36 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19%3.24g
Omega 6
998%170g
3.24 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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265%344g
Carbohydrate
72%93g
344 gvs93 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.57%1.86g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.86 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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146%55.3g
Fiber
137%52g
55.3 gvs52 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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92%51.3g
Protein
139%78g
51.3 gvs78 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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146%1.76mg
Vitamin B1
123%1.47mg
Thiamine
1.76 mgvs1.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.7%0.49mg
Vitamin B2
99%1.3mg
Riboflavin
0.49 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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124%20mg
Vitamin B3
119%19mg
Niacin, nicotinic acid, niacinamide
20 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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86.5%4.33mg
Vitamin B5
640%32mg
Pantothenic acid
4.33 mgvs32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.67mg
Vitamin B6
281%3.65mg
Pyridoxine
1.67 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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43%172μg
Vitamin B9
270%1080μg
Folates and Folic Acid
172 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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0%0mg
Vitamin C
7.06%6.35mg
Ascorbic acid
0 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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30.5%4.6mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.6 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.2%8.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
8.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.5%145mg
Calcium
26%259mg
145 mgvs259 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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183%1.65mg
Copper
924%8.3mg
1.65 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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259%20.7mg
Iron
386%31mg
20.7 mgvs31 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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100%422mg
Magnesium
139%585mg
422 mgvs585 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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754%17.3mg
Manganese
417%9.6mg
17.3 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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230%1610mg
Phosphorus
750%5253mg
1610 mgvs5253 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.6%1960mg
Potassium
65.5%2227mg
1960 mgvs2227 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.6%9.07mg
Sodium
0.91%13.6mg
9.07 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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137%15mg
Zinc
219%24mg
15 mgvs24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.17%43.4g
Water
0.12%4.54g
43.4 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 Hard white Wheat vs Toasted Sunflower Seeds:
Comparing minerals per 1 pound for Hard white Wheat vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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