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Comparing Nutrients in 7 ounces Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cereals ready-to-eat, QUAKER, Oatmeal Squares
11%
11%
78%
7 oz ▼

Macro Nutrients

40%1159kcal
Energy
26%752kcal
1159 kcalvs752 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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105%102g
Fat
9.9%9.6g
102 gvs9.6 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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27.6%8.84g
Saturated Fat
5.4%1.73g
8.84 gvs1.73 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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7.44%0.12g
Omega 3
8.43%0.13g
0.12 gvs0.13 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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269%45.7g
Omega 6
17%2.9g
45.7 gvs2.9 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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30.5%39.7g
Carbohydrate
119%154g
39.7 gvs154 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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7.17%5.2g
Sugars
45.7%33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvs33 g
Recommended Dietary Allowance for Sugars 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 for Fructose is 72.5g per day for Men 19-50 years .

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

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

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45%17g
Fiber
43.3%16.5g
17 gvs16.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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73.6%41.2g
Protein
40.3%22.6g
41.2 gvs22.6 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.66%5.95μg
Vitamin A
78.5%706μg
RAE, retinol activity equivalents
5.95 μgvs706 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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245%2.94mg
Vitamin B1
113%1.36mg
Thiamine
2.94 mgvs1.36 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B2
130%1.7mg
Riboflavin
0.7 mgvs1.7 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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103%16.5mg
Vitamin B3
119%19mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs19 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Nuts and Seeds and Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
45%2.24mg
Vitamin B5
NA
Pantothenic acid
2.24 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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205%2.67mg
Vitamin B6
134%1.75mg
Pyridoxine
2.67 mgvs1.75 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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113%450μg
Vitamin B9
358%1433μg
Folates and Folic Acid
450 μgvs1433 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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3.1%2.78mg
Vitamin C
25.4%23mg
Ascorbic acid
2.78 mgvs23 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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465%69.8mg
Vitamin E
64.3%9.64mg
Tocopherols and Tocotrienols
69.8 mgvs9.64 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.65%3.18μg
Phytomenadione or phylloquinone
0 μgvs3.18 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

15.5%155mg
Calcium
40%399mg
155 mgvs399 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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397%3.57mg
Copper
105%0.94mg
3.57 mgvs0.94 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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130%10.4mg
Iron
727%58mg
10.4 mgvs58 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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154%645mg
Magnesium
54.3%228mg
645 mgvs228 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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168%3.87mg
Manganese
262%6.03mg
3.87 mgvs6.03 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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187%1310mg
Phosphorus
105%736mg
1310 mgvs736 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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37.6%1280mg
Potassium
21%708mg
1280 mgvs708 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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191%105μg
Selenium
25%13.7μg
105 μgvs13.7 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
46%689mg
18 mgvs689 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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90%9.92mg
Zinc
130%14.2mg
9.92 mgvs14.2 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.25%9.4g
Water
0.15%5.46g
9.4 gvs5.46 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: