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Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, plain, enrichedVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cornmeal, white, self-rising, bolted, plain, enriched
10%
9%
81%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

16.3%473kcal
Energy
28.4%825kcal
473 kcalvs825 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.97%4.8g
Fat
72.8%70.6g
4.8 gvs70.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
23%7.4g
0.68 gvs7.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.16%0.067g
Omega 3
6.1%0.098g
0.067 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.5%2.13g
Omega 6
273%46.5g
2.13 gvs46.5 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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76.6%100g
Carbohydrate
26.2%34g
100 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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25%9.5g
Fiber
41.4%15.7g
9.5 gvs15.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.7g
Protein
49%27.4g
11.7 gvs27.4 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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78%0.94mg
Vitamin B1
12.5%0.15mg
Thiamine
0.94 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.6%0.57mg
Vitamin B2
27%0.35mg
Riboflavin
0.57 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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47%7.5mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
7.5 mgvs10 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg
Vitamin B5
200%9.98mg
Pantothenic acid
0.6 mgvs9.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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59%0.77mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0.77 mgvs1.14 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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82.6%330μg
Vitamin B9
84%336μg
Folates and Folic Acid
330 μgvs336 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
2.2%2mg
Ascorbic acid
0 mgvs2 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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NA
Vitamin E
247%37mg
Tocopherols and Tocotrienols
NA mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
NA μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

51%512mg
Calcium
9.92%99mg
512 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.6%0.21mg
Copper
288%2.6mg
0.21 mgvs2.6 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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102%8.16mg
Iron
67.3%5.4mg
8.16 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
43.5%183mg
122 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
130%3mg
NA mgvs3 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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163%1140mg
Phosphorus
234%1637mg
1140 mgvs1637 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%361mg
Potassium
35.4%1205mg
361 mgvs1205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
204%112μg
NA μgvs112 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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118%1768mg
Sodium
0.28%4.25mg
1768 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.8%2.83mg
Zinc
68%7.5mg
2.83 mgvs7.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g
Water
0.046%1.7g
18 gvs1.7 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 Cornmeal, white, self-rising, bolted, plain, enriched vs Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cornmeal, white, self-rising, bolted, plain, enriched vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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