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Comparing Nutrients in 5 ounces Safflower Seed MealVS Cooked Ripe Red Tomatoes

Macros Ratio

Protein Fat Carbs

Safflower Seed Meal
40%
6%
54%
Cooked Ripe Red Tomatoes
18%
5%
77%
5 oz ▼

Macro Nutrients

16.7%485kcal
Energy
0.88%25.5kcal
485 kcalvs25.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.5%3.4g
Fat
0.16%0.16g
3.4 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.92%0.29g
Saturated Fat
0.066%0.021g
0.29 gvs0.021 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.53%0.009g
Omega 3
0.18%0.003g
0.009 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g
Omega 6
0.35%0.06g
2.23 gvs0.06 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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53%69g
Carbohydrate
4.37%5.7g
69 gvs5.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.87%3.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.56%1.86g
≤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 gvs1.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.67g
NA gvs1.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
2.6%0.99g
NA gvs0.99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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90%50.5g
Protein
2.4%1.35g
50.5 gvs1.35 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.31%2.83μg
Vitamin A
3.78%34μg
RAE, retinol activity equivalents
2.83 μgvs34 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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136%1.63mg
Vitamin B1
4.25%0.051mg
Thiamine
1.63 mgvs0.051 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45%0.58mg
Vitamin B2
2.4%0.031mg
Riboflavin
0.58 mgvs0.031 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg
Vitamin B3
4.7%0.75mg
Niacin, nicotinic acid, niacinamide
3.2 mgvs0.75 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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113%5.67mg
Vitamin B5
3.66%0.18mg
Pantothenic acid
5.67 mgvs0.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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127%1.65mg
Vitamin B6
8.6%0.11mg
Pyridoxine
1.65 mgvs0.11 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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56.3%225μg
Vitamin B9
4.6%18.4μg
Folates and Folic Acid
225 μgvs18.4 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
36%32.3mg
Ascorbic acid
0 mgvs32.3 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
5.3%0.79mg
Tocopherols and Tocotrienols
NA mgvs0.79 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.3%3.97μg
Phytomenadione or phylloquinone
NA μgvs3.97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%109mg
Calcium
1.56%15.6mg
109 mgvs15.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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273%2.46mg
Copper
12%0.11mg
2.46 mgvs0.11 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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86%6.9mg
Iron
12%0.96mg
6.9 mgvs0.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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118%496mg
Magnesium
3.04%12.8mg
496 mgvs12.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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123%2.83mg
Manganese
6.47%0.15mg
2.83 mgvs0.15 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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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129%904mg
Phosphorus
5.67%39.7mg
904 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.83%96mg
Potassium
9.1%309mg
96 mgvs309 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.3%0.71μg
NA μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.25mg
Sodium
1.04%15.6mg
4.25 mgvs15.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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64.6%7.1mg
Zinc
1.8%0.2mg
7.1 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.1g
Water
3.6%134g
9.1 gvs134 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 Safflower Seed Meal vs Cooked Ripe Red Tomatoes:
Comparing minerals per 5 ounces for Safflower Seed Meal vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 5 ounces:



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