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Comparing Nutrients in 5 ounces Cooked AmaranthVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Amaranth
15%
14%
71%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

5%145kcal
Energy
29%839kcal
145 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.24g
Fat
75%72.7g
2.24 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
31.3%10g
NA gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
7.18%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
285%48.5g
NA gvs48.5 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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20.4%26.5g
Carbohydrate
25%32.4g
26.5 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.4 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
%1.05g
NA gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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7.83%2.98g
Fiber
39.5%15g
2.98 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.6%5.4g
Protein
50.8%28.4g
5.4 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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1.77%0.021mg
Vitamin B1
37.8%0.45mg
Thiamine
0.021 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.4%0.031mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.031 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.1%0.33mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
0.33 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
197%9.84mg
Pantothenic acid
NA mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.3%0.16mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.16 mgvs1.12 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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7.8%31μg
Vitamin B9
83%332μg
Folates and Folic Acid
31 μgvs332 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
1.73%1.56mg
Ascorbic acid
NA mgvs1.56 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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1.8%0.27mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.27 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
NA μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.66%66.6mg
Calcium
12.3%123mg
66.6 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.5%0.21mg
Copper
284%2.56mg
0.21 mgvs2.56 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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37.2%2.98mg
Iron
76%6.07mg
2.98 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%92mg
Magnesium
43%180mg
92 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52.6%1.2mg
Manganese
128%2.95mg
1.2 mgvs2.95 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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30%210mg
Phosphorus
231%1615mg
210 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.63%191mg
Potassium
20%685mg
191 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.8μg
Selenium
202%111μg
7.8 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.5mg
Sodium
0.28%4.25mg
8.5 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
67%7.4mg
1.2 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.88%107g
Water
0.059%2.2g
107 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cooked Amaranth vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cooked Amaranth vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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