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Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Cereals, WHEATENA, cooked with water

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cereals, WHEATENA, cooked with water
13%
8%
79%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
3.83%111kcal
1155 kcalvs111 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
1.02%0.99g
99 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
32.4%10.4g
Saturated Fat
0.47%0.15g
10.4 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
8.56%0.14g
Omega 3
2.36%0.038g
0.14 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
383%65g
Omega 6
2.73%0.46g
65 gvs0.46 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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36.7%47.8g
Carbohydrate
18%23.4g
47.8 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.47%5.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Sucrose
58%22g
Fiber
14%5.36g
22 gvs5.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
68.5%38.4g
Protein
7.1%3.97g
38.4 gvs3.97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.5%0.21mg
Vitamin B1
1.65%0.02mg
Thiamine
0.21 mgvs0.02 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
37.6%0.49mg
Vitamin B2
3.05%0.04mg
Riboflavin
0.49 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
87.3%14mg
Vitamin B3
6.82%1.1mg
Niacin, nicotinic acid, niacinamide
14 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
279%14mg
Vitamin B5
1.67%0.083mg
Pantothenic acid
14 mgvs0.083 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
123%1.6mg
Vitamin B6
2.9%0.038mg
Pyridoxine
1.6 mgvs0.038 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
118%470μg
Vitamin B9
3.47%14μg
Folates and Folic Acid
470 μgvs14 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
3.1%2.78mg
Vitamin C
0%0mg
Ascorbic acid
2.78 mgvs0 mg
Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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345%51.8mg
Vitamin E
NA
Tocopherols and Tocotrienols
51.8 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
4.47%5.36μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.36 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
16%159mg
139 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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404%3.63mg
Copper
11.5%0.1mg
3.63 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
94%7.54mg
Iron
14%1.1mg
7.54 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61%256mg
Magnesium
9.45%39.7mg
256 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
182%4.2mg
Manganese
71%1.63mg
4.2 mgvs1.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
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 .

Find Nuts and Seeds rich in Molybdenum
327%2292mg
Phosphorus
17%119mg
2292 mgvs119 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.6%1687mg
Potassium
4.5%153mg
1687 mgvs153 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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286%157μg
Selenium
NA
157 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.4%5.95mg
Sodium
0.26%3.97mg
5.95 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
95%10.5mg
Zinc
12.4%1.37mg
10.5 mgvs1.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.064%2.4g
Water
4.6%169g
2.4 gvs169 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cereals, WHEATENA, cooked with water:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cereals, WHEATENA, cooked with water:
Comparison of macro-nutrients per 7 ounces:



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