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Comparing Nutrients in 7 ounces Sunflower SeedsVS Whole Blue Corn Flour

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Whole Blue Corn Flour
9%
12%
79%
7 oz ▼

Macro Nutrients

40%1159kcal
Energy
25%722kcal
1159 kcalvs722 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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105%102g
Fat
10.4%10g
102 gvs10 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
NA
8.84 gvsNA 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
NA
0.12 gvsNA 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
NA
45.7 gvsNA g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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30.5%39.7g
Carbohydrate
113%147g
39.7 gvs147 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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7.17%5.2g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvsNA 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
44%16.7g
17 gvs16.7 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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73.6%41.2g
Protein
31%17.4g
41.2 gvs17.4 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
NA
RAE, retinol activity equivalents
5.95 μgvsNA 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
26.5%0.32mg
Thiamine
2.94 mgvs0.32 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
35%0.46mg
Riboflavin
0.7 mgvs0.46 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
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs5.16 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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45%2.24mg
Vitamin B5
22%1.1mg
Pantothenic acid
2.24 mgvs1.1 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
71.7%0.93mg
Pyridoxine
2.67 mgvs0.93 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
NA
Folates and Folic Acid
450 μgvsNA μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA 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
NA
Ascorbic acid
2.78 mgvsNA mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA 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
NA
Tocopherols and Tocotrienols
69.8 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA 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
0.99%9.92mg
155 mgvs9.92 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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397%3.57mg
Copper
34%0.31mg
3.57 mgvs0.31 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
43%3.45mg
10.4 mgvs3.45 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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154%645mg
Magnesium
52%218mg
645 mgvs218 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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168%3.87mg
Manganese
46.6%1.07mg
3.87 mgvs1.07 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
74.6%522mg
1310 mgvs522 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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37.6%1280mg
Potassium
22.2%756mg
1280 mgvs756 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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191%105μg
Selenium
7.94%4.37μg
105 μgvs4.37 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
0.66%9.92mg
18 mgvs9.92 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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90%9.92mg
Zinc
40.4%4.45mg
9.92 mgvs4.45 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.25%9.4g
Water
0.58%21.5g
9.4 gvs21.5 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seeds VS Whole Blue Corn Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Whole Blue Corn Flour:

Comparing minerals per 7 ounces for Sunflower Seeds vs Whole Blue Corn Flour:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: