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Comparing Nutrients in 7 ounces Jams and preserves, no sugar (with sodium saccharin), any flavorVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Jams and preserves, no sugar (with sodium saccharin), any flavor
1%
1%
98%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

9.03%262kcal
Energy
40%1159kcal
262 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
105%102g
0.6 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.099%0.032g
Saturated Fat
27.6%8.84g
0.032 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g
Omega 3
7.44%0.12g
0.13 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g
Omega 6
269%45.7g
0.17 gvs45.7 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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81.5%106g
Carbohydrate
30.5%39.7g
106 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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103%75g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
75 gvs5.2 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 .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
45%17g
4.96 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
1.06%0.6g
Protein
73.6%41.2g
0.6 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg
Vitamin B1
245%2.94mg
Thiamine
0 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
54%0.7mg
Riboflavin
0 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
0 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
45%2.24mg
Pantothenic acid
NA mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.05%0.04mg
Vitamin B6
205%2.67mg
Pyridoxine
0.04 mgvs2.67 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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4.47%18μg
Vitamin B9
113%450μg
Folates and Folic Acid
18 μgvs450 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%0mg
Vitamin C
3.1%2.78mg
Ascorbic acid
0 mgvs2.78 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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1.2%0.18mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
0.18 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.8%18mg
Calcium
15.5%155mg
18 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.3%0.048mg
Copper
397%3.57mg
0.048 mgvs3.57 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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9.92%0.79mg
Iron
130%10.4mg
0.79 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.36%9.92mg
Magnesium
154%645mg
9.92 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
168%3.87mg
NA mgvs3.87 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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2.55%18mg
Phosphorus
187%1310mg
18 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.03%137mg
Potassium
37.6%1280mg
137 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.13%3.37μg
Selenium
191%105μg
3.37 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
1.2%18mg
0 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
90%9.92mg
0.12 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.46%91g
Water
0.25%9.4g
91 gvs9.4 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 Jams and preserves, no sugar (with sodium saccharin), any flavor vs Sunflower Seeds:
Comparing minerals per 7 ounces for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: