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Comparing Nutrients in 5 ounces Sunflower SeedsVS Canned Peas And Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Canned Peas And Carrots with Liquids and Salt
19%
5%
76%
5 oz ▼

Macro Nutrients

28.5%828kcal
Energy
1.86%54kcal
828 kcalvs54 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
75%73g
Fat
0.39%0.38g
73 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
19.7%6.3g
Saturated Fat
0.22%0.069g
6.3 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.3%0.085g
Omega 3
2.04%0.033g
0.085 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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192%32.7g
Omega 6
0.88%0.15g
32.7 gvs0.15 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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22%28.3g
Carbohydrate
9.25%12g
28.3 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.12%3.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvsNA 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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.54g
Sucrose
NA
3.54 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
32%12g
Fiber
7.46%2.83g
12 gvs2.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
52.6%29.5g
Protein
5.5%3.08g
29.5 gvs3.08 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.47%4.25μg
Vitamin A
45.5%410μg
RAE, retinol activity equivalents
4.25 μgvs410 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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175%2.1mg
Vitamin B1
8.74%0.1mg
Thiamine
2.1 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.7%0.5mg
Vitamin B2
5.78%0.075mg
Riboflavin
0.5 mgvs0.075 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74%12mg
Vitamin B3
5.15%0.82mg
Niacin, nicotinic acid, niacinamide
12 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
3.4%0.17mg
Pantothenic acid
1.6 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
9.6%0.12mg
Pyridoxine
1.9 mgvs0.12 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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80.4%322μg
Vitamin B9
6.38%25.5μg
Folates and Folic Acid
322 μgvs25.5 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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2.2%2mg
Vitamin C
10.4%9.36mg
Ascorbic acid
2 mgvs9.36 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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332%50mg
Vitamin E
NA
Tocopherols and Tocotrienols
50 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
3.26%32.6mg
111 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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283%2.55mg
Copper
16.2%0.15mg
2.55 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
93%7.44mg
Iron
13.3%1.06mg
7.44 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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110%461mg
Magnesium
4.72%20mg
461 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.76mg
Manganese
22%0.51mg
2.76 mgvs0.51 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 .

Find Nuts and Seeds rich in Molybdenum
134%936mg
Phosphorus
9.3%65.2mg
936 mgvs65.2 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
27%914mg
Potassium
4.17%142mg
914 mgvs142 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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137%75μg
Selenium
2.3%1.28μg
75 μgvs1.28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.85%12.8mg
Sodium
24.6%369mg
12.8 mgvs369 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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64.4%7.1mg
Zinc
7.47%0.82mg
7.1 mgvs0.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.18%6.7g
Water
3.38%125g
6.7 gvs125 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 Sunflower Seeds vs Canned Peas And Carrots with Liquids and Salt:
Comparing minerals per 5 ounces for Sunflower Seeds vs Canned Peas And Carrots with Liquids and Salt:
Comparison of macro-nutrients per 5 ounces:



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