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Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Dried Pepeao

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Dried Pepeao
6%
1%
93%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
20.4%591kcal
1155 kcalvs591 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
0.9%0.87g
99 gvs0.87 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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32.4%10.4g
Saturated Fat
NA
10.4 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.56%0.14g
Omega 3
NA
0.14 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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383%65g
Omega 6
NA
65 gvsNA 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
124%161g
47.8 gvs161 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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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 .

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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 is 72.5g per day for Men 19-50 years .

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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
NA
22 gvsNA 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
17%9.57g
38.4 gvs9.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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17.5%0.21mg
Vitamin B1
137%1.64mg
Thiamine
0.21 mgvs1.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg
Vitamin B2
53.4%0.69mg
Riboflavin
0.49 mgvs0.69 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
37.2%5.95mg
Niacin, nicotinic acid, niacinamide
14 mgvs5.95 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
853%42.7mg
Pantothenic acid
14 mgvs42.7 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
145%1.9mg
Pyridoxine
1.6 mgvs1.9 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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118%470μg
Vitamin B9
79.4%318μg
Folates and Folic Acid
470 μgvs318 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 .

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3.1%2.78mg
Vitamin C
3.1%2.78mg
Ascorbic acid
2.78 mgvs2.78 mg
Recommended Dietary Allowance 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 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 .

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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
22.4%224mg
139 mgvs224 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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404%3.63mg
Copper
1118%10mg
3.63 mgvs10 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 .

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94%7.54mg
Iron
152%12mg
7.54 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61%256mg
Magnesium
69%290mg
256 mgvs290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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182%4.2mg
Manganese
99%2.3mg
4.2 mgvs2.3 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 .

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327%2292mg
Phosphorus
33%230mg
2292 mgvs230 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.6%1687mg
Potassium
41.3%1405mg
1687 mgvs1405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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286%157μg
Selenium
163%90μg
157 μgvs90 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
9.26%139mg
5.95 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.5mg
Zinc
136%15mg
10.5 mgvs15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.064%2.4g
Water
0.6%22g
2.4 gvs22 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 Roasted Sunflower Seeds vs Dried Pepeao:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Dried Pepeao:
Comparison of macro-nutrients per 7 ounces:



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