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Comparing Nutrients in 7 ounces Crackers, rye, wafers, seasonedVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned
9%
20%
71%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

26%756kcal
Energy
40.5%1175kcal
756 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19%18.3g
Fat
105%102g
18.3 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8%2.55g
Saturated Fat
44%14g
2.55 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g
Omega 3
10%0.16g
0.63 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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38.3%6.5g
Omega 6
399%68g
6.5 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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113%146g
Carbohydrate
35%45.4g
146 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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109%41.5g
Fiber
55.4%21g
41.5 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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52.3%0.63mg
Vitamin B1
53%0.64mg
Thiamine
0.63 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.44 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.7%4.9mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
4.9 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%0.38mg
Vitamin B6
121%1.57mg
Pyridoxine
0.38 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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25.8%103μg
Vitamin B9
116%464μg
Folates and Folic Acid
103 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 .

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0.22%0.2mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0.2 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
481%72mg
Tocopherols and Tocotrienols
NA mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

8.73%87.3mg
Calcium
17.3%173mg
87.3 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
398%3.58mg
0.98 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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75.4%6.03mg
Iron
106%8.5mg
6.03 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg
Magnesium
60%252mg
210 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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205%4.7mg
Manganese
179%4.13mg
4.7 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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87%609mg
Phosphorus
323%2260mg
609 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.5%901mg
Potassium
28%958mg
901 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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117%64.5μg
Selenium
282%155μg
64.5 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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117%1760mg
Sodium
0.4%5.95mg
1760 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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46%5.06mg
Zinc
94%10.3mg
5.06 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.94g
Water
0.083%3.06g
7.94 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 Crackers, rye, wafers, seasoned vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Crackers, rye, wafers, seasoned vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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