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Comparing Nutrients in 5 ounces Cereals, WHEATENA, dryVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, dry
14%
7%
79%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

17.4%506kcal
Energy
29%839kcal
506 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
4.24%4.1g
Fat
75%72.7g
4.1 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.9%0.61g
Saturated Fat
31.3%10g
0.61 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.66%0.15g
Omega 3
7.18%0.11g
0.15 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.3%1.9g
Omega 6
285%48.5g
1.9 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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82.4%107g
Carbohydrate
25%32.4g
107 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.13%2.27g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.27 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
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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47.7%18g
Fiber
39.5%15g
18 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
33%18.6g
Protein
50.8%28.4g
18.6 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
8.27%0.099mg
Vitamin B1
37.8%0.45mg
Thiamine
0.099 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%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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31%5mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
5 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.7%0.38mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.38 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
13%0.17mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.17 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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21%83.6μg
Vitamin B9
83%332μg
Folates and Folic Acid
83.6 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
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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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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32.5%4.88mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
4.88 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.7%3.26μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
3.26 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

71%709mg
Calcium
12.3%123mg
709 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
284%2.56mg
0.47 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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63.3%5.06mg
Iron
76%6.07mg
5.06 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%184mg
Magnesium
43%180mg
184 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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324%7.46mg
Manganese
128%2.95mg
7.46 mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
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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77.8%544mg
Phosphorus
231%1615mg
544 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%697mg
Potassium
20%685mg
697 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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182%100μg
Selenium
202%111μg
100 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
1.23%18.4mg
Sodium
0.28%4.25mg
18.4 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
57%6.25mg
Zinc
67%7.4mg
6.25 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.25%9.2g
Water
0.059%2.2g
9.2 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 5 ounces of Cereals, WHEATENA, dry vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cereals, WHEATENA, dry vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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