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Comparing Nutrients in 7 ounces YeastVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Yeast
41%
17%
42%
Roasted Sunflower Seeds
12%
72%
16%
7 oz ▼

Macro Nutrients

22.2%645kcal
Energy
40%1155kcal
645 kcalvs1155 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.6%15g
Fat
102%99g
15 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.2%2g
Saturated Fat
32.4%10.4g
2 gvs10.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
8.56%0.14g
0 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.2%0.034g
Omega 6
383%65g
0.034 gvs65 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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63%81.8g
Carbohydrate
36.7%47.8g
81.8 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
7.47%5.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs5.4 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
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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140%53.4g
Fiber
58%22g
53.4 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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143%80.3g
Protein
68.5%38.4g
80.3 gvs38.4 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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1817%22mg
Vitamin B1
17.5%0.21mg
Thiamine
22 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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611%7.94mg
Vitamin B2
37.6%0.49mg
Riboflavin
7.94 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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499%79.8mg
Vitamin B3
87.3%14mg
Niacin, nicotinic acid, niacinamide
79.8 mgvs14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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536%26.8mg
Vitamin B5
279%14mg
Pantothenic acid
26.8 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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229%2.98mg
Vitamin B6
123%1.6mg
Pyridoxine
2.98 mgvs1.6 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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1161%4644μg
Vitamin B9
118%470μg
Folates and Folic Acid
4644 μgvs470 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.8%0.14μg
Vitamin B12
0%0μg
Cobalamin
0.14 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.66%0.6mg
Vitamin C
3.1%2.78mg
Ascorbic acid
0.6 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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0%0mg
Vitamin E
345%51.8mg
Tocopherols and Tocotrienols
0 mgvs51.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.66%0.79μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
0.79 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
14%139mg
59.5 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
404%3.63mg
0.87 mgvs3.63 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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54%4.3mg
Iron
94%7.54mg
4.3 mgvs7.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
61%256mg
107 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
182%4.2mg
0.62 mgvs4.2 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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181%1264mg
Phosphorus
327%2292mg
1264 mgvs2292 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.7%1895mg
Potassium
49.6%1687mg
1895 mgvs1687 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28.5%15.7μg
Selenium
286%157μg
15.7 μgvs157 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.75%101mg
Sodium
0.4%5.95mg
101 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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143%15.8mg
Zinc
95%10.5mg
15.8 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.27%10g
Water
0.064%2.4g
10 gvs2.4 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 Yeast vs Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Yeast vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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