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Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, dryVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF RICE, dry
7%
1%
92%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

25.3%734kcal
Energy
40.5%1175kcal
734 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.02%0.99g
Fat
105%102g
0.99 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
44%14g
0.27 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.98%0.048g
Omega 3
10%0.16g
0.048 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g
Omega 6
399%68g
0.22 gvs68 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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126%164g
Carbohydrate
35%45.4g
164 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.82%0.6g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.6 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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3.66%1.4g
Fiber
55.4%21g
1.4 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
22.3%12.5g
Protein
71%40g
12.5 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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84.3%1mg
Vitamin B1
53%0.64mg
Thiamine
1 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.26 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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93%15mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
15 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg
Vitamin B5
275%13.8mg
Pantothenic acid
1.1 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.8%0.39mg
Vitamin B6
121%1.57mg
Pyridoxine
0.39 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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14.4%57.5μg
Vitamin B9
116%464μg
Folates and Folic Acid
57.5 μgvs464 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
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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1.46%0.22mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0.22 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
0.2 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.99%9.92mg
Calcium
17.3%173mg
9.92 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.48mg
Copper
398%3.58mg
0.48 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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705%56.4mg
Iron
106%8.5mg
56.4 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.6mg
Magnesium
60%252mg
45.6 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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89%2.05mg
Manganese
179%4.13mg
2.05 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals 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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35%246mg
Phosphorus
323%2260mg
246 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.35%284mg
Potassium
28%958mg
284 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68.6%37.7μg
Selenium
282%155μg
37.7 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.79%12mg
Sodium
0.4%5.95mg
12 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.2%2.22mg
Zinc
94%10.3mg
2.22 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.56%21g
Water
0.083%3.06g
21 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 Cereals, CREAM OF RICE, dry vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, dry vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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