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Comparing Nutrients in 7 ounces Raspberries PureeVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Raspberries Puree
7%
15%
78%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

3.76%109kcal
Energy
40.5%1175kcal
109 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.92g
Fat
105%102g
1.92 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
44%14g
0.12 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g
Omega 3
10%0.16g
0.056 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.06g
Omega 6
399%68g
0.06 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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17.6%23g
Carbohydrate
35%45.4g
23 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18%13g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.03%6.55g
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]
6.55 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.05g
Glucose
%1.47g
6.05 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.42g
Sucrose
%4.7g
0.42 gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.5%8.53g
Fiber
55.4%21g
8.53 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.9%2.2g
Protein
71%40g
2.2 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

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

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13.2%0.16mg
Vitamin B1
53%0.64mg
Thiamine
0.16 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.7%0.18mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.18 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.7%0.91mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
0.91 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.62 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.65%0.073mg
Vitamin B6
121%1.57mg
Pyridoxine
0.073 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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15%59.5μg
Vitamin B9
116%464μg
Folates and Folic Acid
59.5 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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32%29mg
Vitamin C
2.43%2.2mg
Ascorbic acid
29 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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10%1.53mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
1.53 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

4.56%45.6mg
Calcium
17.3%173mg
45.6 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
398%3.58mg
0.17 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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17%1.37mg
Iron
106%8.5mg
1.37 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%49.6mg
Magnesium
60%252mg
49.6 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58.3%1.34mg
Manganese
179%4.13mg
1.34 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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8.5%59.5mg
Phosphorus
323%2260mg
59.5 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.4%387mg
Potassium
28%958mg
387 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.53%7.94mg
Sodium
0.4%5.95mg
7.94 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.6%0.62mg
Zinc
94%10.3mg
0.62 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.6%170g
Water
0.083%3.06g
170 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 Raspberries Puree vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Raspberries Puree vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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