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Comparing Nutrients in 7 ounces Pears, canned, extra light syrup pack, solids and liquids VS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pears, canned, extra light syrup pack, solids and liquids
2%
2%
96%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

3.2%93kcal
Energy
40%1159kcal
93 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g
Fat
105%102g
0.2 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.037%0.012g
Saturated Fat
27.6%8.84g
0.012 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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0.27%0.046g
Omega 6
269%45.7g
0.046 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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18.6%24.2g
Carbohydrate
30.5%39.7g
24.2 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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8.36%3.18g
Fiber
45%17g
3.18 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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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 .

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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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1.65%0.02mg
Vitamin B1
245%2.94mg
Thiamine
0.02 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.05%0.04mg
Vitamin B2
54%0.7mg
Riboflavin
0.04 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.87%0.044mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.044 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.14%0.028mg
Vitamin B6
205%2.67mg
Pyridoxine
0.028 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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0.5%2μg
Vitamin B9
113%450μg
Folates and Folic Acid
2 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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4.4%3.97mg
Vitamin C
3.1%2.78mg
Ascorbic acid
3.97 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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NA
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
NA mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

1.4%14mg
Calcium
15.5%155mg
14 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.4%0.14mg
Copper
397%3.57mg
0.14 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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4.96%0.4mg
Iron
130%10.4mg
0.4 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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2.85%0.065mg
Manganese
168%3.87mg
0.065 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%14mg
Phosphorus
187%1310mg
14 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.63%89.3mg
Potassium
37.6%1280mg
89.3 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.26%3.97mg
Sodium
1.2%18mg
3.97 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.26%0.14mg
Zinc
90%9.92mg
0.14 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%173g
Water
0.25%9.4g
173 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 Pears, canned, extra light syrup pack, solids and liquids vs Sunflower Seeds:
Comparing minerals per 7 ounces for Pears, canned, extra light syrup pack, solids and liquids vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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