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Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toastedVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Bread, white, commercially prepared, toasted
12%
12%
76%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

20%575kcal
Energy
40.5%1175kcal
575 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.2%7.94g
Fat
105%102g
7.94 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.74%1.5g
Saturated Fat
44%14g
1.5 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27.3%0.44g
Omega 3
10%0.16g
0.44 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.7g
Omega 6
399%68g
3.7 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.68%2mg
Cholesterol
0%0mg
2 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g
Carbohydrate
35%45.4g
108 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17%12.3g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.3 gvs6.17 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
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.75g
Fiber
55.4%21g
5.75 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
71%40g
18 gvs40 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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68.6%0.82mg
Vitamin B1
53%0.64mg
Thiamine
0.82 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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51.4%0.67mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.67 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48.7%7.8mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
7.8 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.55 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.13mg
Vitamin B6
121%1.57mg
Pyridoxine
0.13 mgvs1.57 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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51.6%206μg
Vitamin B9
116%464μg
Folates and Folic Acid
206 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.65%0.04μg
Vitamin B12
0%0μg
Cobalamin
0.04 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0 mgvs2.2 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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3.18%0.48mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0.48 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.62%6.75μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
6.75 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.6%236mg
Calcium
17.3%173mg
236 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.4%0.27mg
Copper
398%3.58mg
0.27 mgvs3.58 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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82.6%6.6mg
Iron
106%8.5mg
6.6 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
60%252mg
51.6 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.3%0.84mg
Manganese
179%4.13mg
0.84 mgvs4.13 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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29%204mg
Phosphorus
323%2260mg
204 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.65%260mg
Potassium
28%958mg
260 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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112%61.5μg
Selenium
282%155μg
61.5 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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71%1066mg
Sodium
0.4%5.95mg
1066 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.3%1.35mg
Zinc
94%10.3mg
1.35 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.63%60.3g
Water
0.083%3.06g
60.3 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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