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Comparing Nutrients in 300 calories Glutino, Gluten Free Wafers, Lemon FlavoredVS Sunflower Seeds

Weight per 300 calories

Glutino, Gluten Free Wafers, Lemon Flavored
58.3g
Sunflower Seeds
51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Glutino, Gluten Free Wafers, Lemon Flavored
0%
42%
58%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.5%14g
Fat
27.3%26.4g
14 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.1g
Saturated Fat
7.15%2.3g
6.1 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.57%0.057g
Omega 3
1.93%0.031g
0.057 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.76%1.5g
Omega 6
69.7%12g
1.5 gvs12 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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33.3%43.3g
Carbohydrate
7.9%10.3g
43.3 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34%24.6g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24.6 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%24.6g
Sucrose
%1.3g
24.6 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
11.6%4.4g
0 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g
Protein
19%10.7g
0 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
NA μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.2%0.026mg
Vitamin B1
63.4%0.76mg
Thiamine
0.026 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
14%0.18mg
Riboflavin
0.043 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.24%0.038mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
0.038 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
53%0.69mg
Pyridoxine
0 mgvs0.69 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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0%0μg
Vitamin B9
29%117μg
Folates and Folic Acid
0 μgvs117 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
0.8%0.72mg
Ascorbic acid
NA mgvs0.72 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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12%1.8mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
1.8 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.52%5.24mg
Calcium
4%40mg
5.24 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
103%0.92mg
0 mgvs0.92 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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1.3%0.1mg
Iron
33.7%2.7mg
0.1 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.42%1.75mg
Magnesium
39.8%167mg
1.75 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.48%0.011mg
Manganese
43.6%1mg
0.011 mgvs1 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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3.25%22.7mg
Phosphorus
48.4%339mg
22.7 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.62%21mg
Potassium
9.75%331mg
21 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
49.5%27.2μg
0 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.3%64.7mg
Sodium
0.31%4.62mg
64.7 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.16%0.017mg
Zinc
23.3%2.57mg
0.017 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.018%0.65g
Water
0.066%2.43g
0.65 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:
Comparing minerals per 300 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: