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Comparing Nutrients in 7 ounces JackfruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Jackfruit
7%
5%
88%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

6.5%189kcal
Energy
40.5%1175kcal
189 kcalvs1175 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.3%1.27g
Fat
105%102g
1.27 gvs102 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.2%0.39g
Saturated Fat
44%14g
0.39 gvs14 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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9.8%0.16g
Omega 3
10%0.16g
0.16 gvs0.16 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.18%0.03g
Omega 6
399%68g
0.03 gvs68 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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35.5%46g
Carbohydrate
35%45.4g
46 gvs45.4 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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52.2%38g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38 gvs6.17 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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25%18.2g
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]
18.2 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%19g
Glucose
%1.47g
19 gvs1.47 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.83g
Sucrose
%4.7g
0.83 gvs4.7 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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7.83%2.98g
Fiber
55.4%21g
2.98 gvs21 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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6.1%3.4g
Protein
71%40g
3.4 gvs40 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

1.1%9.92μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
9.92 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
53%0.64mg
Thiamine
0.21 mgvs0.64 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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8.4%0.11mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.11 mgvs0.56 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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11.4%1.83mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
1.83 mgvs8.2 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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9.33%0.47mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.47 mgvs13.8 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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50.2%0.65mg
Vitamin B6
121%1.57mg
Pyridoxine
0.65 mgvs1.57 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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12%47.6μg
Vitamin B9
116%464μg
Folates and Folic Acid
47.6 μgvs464 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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30.2%27mg
Vitamin C
2.43%2.2mg
Ascorbic acid
27 mgvs2.2 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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4.5%0.67mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0.67 mgvs72 mg
Recommended Dietary Allowance for Vitamin E 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 for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

4.76%47.6mg
Calcium
17.3%173mg
47.6 mgvs173 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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16.8%0.15mg
Copper
398%3.58mg
0.15 mgvs3.58 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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5.7%0.46mg
Iron
106%8.5mg
0.46 mgvs8.5 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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13.7%57.5mg
Magnesium
60%252mg
57.5 mgvs252 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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3.7%0.085mg
Manganese
179%4.13mg
0.085 mgvs4.13 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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5.95%41.7mg
Phosphorus
323%2260mg
41.7 mgvs2260 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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26%889mg
Potassium
28%958mg
889 mgvs958 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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

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0.26%3.97mg
Sodium
0.4%5.95mg
3.97 mgvs5.95 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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2.35%0.26mg
Zinc
94%10.3mg
0.26 mgvs10.3 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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3.94%146g
Water
0.083%3.06g
146 gvs3.06 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Jackfruit VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Jackfruit versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jackfruit vs Oil Roasted Sunflower Seeds:

Comparing minerals per 7 ounces for Jackfruit vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 7 ounces:




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