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Comparing Nutrients in 5 ounces Commercial Whole-wheat BreadVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Commercial Whole-wheat Bread
20%
12%
68%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

12.3%357kcal
Energy
29%839kcal
357 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.1%4.96g
Fat
75%72.7g
4.96 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.2%1.02g
Saturated Fat
31.3%10g
1.02 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.3%0.2g
Omega 3
7.18%0.11g
0.2 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2.05g
Omega 6
285%48.5g
2.05 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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46.6%60.5g
Carbohydrate
25%32.4g
60.5 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.5%6.15g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.15 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.32%3.13g
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]
3.13 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.5g
Glucose
%1.05g
1.5 gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.043g
Sucrose
%3.36g
0.043 gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.4%8.5g
Fiber
39.5%15g
8.5 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.5%17.6g
Protein
50.8%28.4g
17.6 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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46.5%0.56mg
Vitamin B1
37.8%0.45mg
Thiamine
0.56 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.2%0.24mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.24 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.3%6.3mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.3%0.92mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.92 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.3 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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15%59.5μg
Vitamin B9
83%332μg
Folates and Folic Acid
59.5 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%0mg
Vitamin C
1.73%1.56mg
Ascorbic acid
0 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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25%3.77mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
3.77 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.2%11μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
11 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23%228mg
Calcium
12.3%123mg
228 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.8%0.32mg
Copper
284%2.56mg
0.32 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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43.8%3.5mg
Iron
76%6.07mg
3.5 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
43%180mg
106 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%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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43%301mg
Phosphorus
231%1615mg
301 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%360mg
Potassium
20%685mg
360 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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66.2%36.4μg
Selenium
202%111μg
36.4 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43%645mg
Sodium
0.28%4.25mg
645 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg
Zinc
67%7.4mg
2.5 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.5%55.3g
Water
0.059%2.2g
55.3 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 Commercial Whole-wheat Bread vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Commercial Whole-wheat Bread vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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