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Comparing Nutrients in 5 ounces Toasted Multi-grain BreadVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Toasted Multi-grain Bread
20%
14%
66%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

14%408kcal
Energy
29%839kcal
408 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.72%6.52g
Fat
75%72.7g
6.52 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g
Saturated Fat
31.3%10g
1.34 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.8%0.32g
Omega 3
7.18%0.11g
0.32 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.57g
Omega 6
285%48.5g
2.57 gvs48.5 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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51.4%66.8g
Carbohydrate
25%32.4g
66.8 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.84g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.84 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.22%3.8g
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]
3.8 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.6g
Glucose
%1.05g
2.6 gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%3.36g
0 gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.2%11.5g
Fiber
39.5%15g
11.5 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.8%20.6g
Protein
50.8%28.4g
20.6 gvs28.4 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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28.7%0.34mg
Vitamin B1
37.8%0.45mg
Thiamine
0.34 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.5%0.2mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.2 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.23mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
6.23 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.3%0.52mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.52 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31%0.41mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.41 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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25%99μg
Vitamin B9
83%332μg
Folates and Folic Acid
99 μgvs332 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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0.16%0.14mg
Vitamin C
1.73%1.56mg
Ascorbic acid
0.14 mgvs1.56 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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3.78%0.57mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.57 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.77%2.13μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
2.13 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.7%157mg
Calcium
12.3%123mg
157 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.4%0.44mg
Copper
284%2.56mg
0.44 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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48%3.86mg
Iron
76%6.07mg
3.86 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.7%120mg
Magnesium
43%180mg
120 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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136%3.1mg
Manganese
128%2.95mg
3.1 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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50%350mg
Phosphorus
231%1615mg
350 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%354mg
Potassium
20%685mg
354 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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92%50.7μg
Selenium
202%111μg
50.7 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%587mg
Sodium
0.28%4.25mg
587 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.62mg
Zinc
67%7.4mg
2.62 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%44.6g
Water
0.059%2.2g
44.6 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 Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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