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Comparing Nutrients in 5 ounces Dishcloth GourdVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Dishcloth Gourd
20%
8%
72%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

0.98%28.3kcal
Energy
29%839kcal
28.3 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g
Fat
75%72.7g
0.28 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.071%0.023g
Saturated Fat
31.3%10g
0.023 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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0.73%0.12g
Omega 6
285%48.5g
0.12 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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4.74%6.17g
Carbohydrate
25%32.4g
6.17 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.95%2.86g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.86 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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4.1%1.56g
Fiber
39.5%15g
1.56 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.04%1.7g
Protein
50.8%28.4g
1.7 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

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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5.9%0.071mg
Vitamin B1
37.8%0.45mg
Thiamine
0.071 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.085 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.54%0.57mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
0.57 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.2%0.31mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.31 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.061 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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2.5%9.92μg
Vitamin B9
83%332μg
Folates and Folic Acid
9.92 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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19%17mg
Vitamin C
1.73%1.56mg
Ascorbic acid
17 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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0.94%0.14mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.14 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.83%0.99μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
0.99 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.83%28.3mg
Calcium
12.3%123mg
28.3 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.5%0.05mg
Copper
284%2.56mg
0.05 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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6.38%0.51mg
Iron
76%6.07mg
0.51 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
43%180mg
20 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.67%0.13mg
Manganese
128%2.95mg
0.13 mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables 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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6.48%45.4mg
Phosphorus
231%1615mg
45.4 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.8%197mg
Potassium
20%685mg
197 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.52%0.28μg
Selenium
202%111μg
0.28 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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

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0.9%0.099mg
Zinc
67%7.4mg
0.099 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.6%133g
Water
0.059%2.2g
133 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 Dishcloth Gourd vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Dishcloth Gourd vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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