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Comparing Nutrients in 7 ounces Sunflower SeedsVS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
10%
7%
83%
7 oz ▼

Macro Nutrients

40%1159kcal
Energy
24%691kcal
1159 kcalvs691 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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105%102g
Fat
5.83%5.66g
102 gvs5.66 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
2.5%0.79g
8.84 gvs0.79 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
4.84%0.077g
0.12 gvs0.077 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
14.7%2.5g
45.7 gvs2.5 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
112%146g
39.7 gvs146 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
33%12.5g
17 gvs12.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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73.6%41.2g
Protein
30%16.7g
41.2 gvs16.7 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
0%0μg
RAE, retinol activity equivalents
5.95 μgvs0 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
118%1.4mg
Thiamine
2.94 mgvs1.4 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
66%0.86mg
Riboflavin
0.7 mgvs0.86 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
64.5%10.3mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs10.3 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
15.2%0.76mg
Pantothenic acid
2.24 mgvs0.76 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
58.8%0.76mg
Pyridoxine
2.67 mgvs0.76 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
131%524μg
Folates and Folic Acid
450 μgvs524 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
0%0mg
Ascorbic acid
2.78 mgvs0 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
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
59.3%593mg
155 mgvs593 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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397%3.57mg
Copper
30.6%0.28mg
3.57 mgvs0.28 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
123%9.82mg
10.4 mgvs9.82 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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154%645mg
Magnesium
25.5%107mg
645 mgvs107 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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168%3.87mg
Manganese
NA
3.87 mgvsNA 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
185%1292mg
1310 mgvs1292 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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37.6%1280mg
Potassium
12%411mg
1280 mgvs411 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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

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1.2%18mg
Sodium
175%2618mg
18 mgvs2618 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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90%9.92mg
Zinc
25%2.76mg
9.92 mgvs2.76 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.25%9.4g
Water
0.55%20.5g
9.4 gvs20.5 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seeds VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

Comparing minerals per 7 ounces for Sunflower Seeds vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: