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Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Snacks, granola bars, soft, uncoated, plain
7%
34%
59%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
30.3%879kcal
1155 kcalvs879 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
35%34g
99 gvs34 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
45%14.4g
10.4 gvs14.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.56%0.14g
Omega 3
37.2%0.6g
0.14 gvs0.6 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
58.6%9.96g
65 gvs9.96 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
103%134g
47.8 gvs134 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 .

Find Nuts and Seeds rich in Glucose
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
24%9.13g
22 gvs9.13 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
26.2%14.7g
38.4 gvs14.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.5%0.21mg
Vitamin B1
48.8%0.59mg
Thiamine
0.21 mgvs0.59 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
25%0.33mg
Riboflavin
0.49 mgvs0.33 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
6.4%1.02mg
Niacin, nicotinic acid, niacinamide
14 mgvs1.02 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
20.6%1.03mg
Pantothenic acid
14 mgvs1.03 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
15.3%0.2mg
Pyridoxine
1.6 mgvs0.2 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
12%47.6μg
Folates and Folic Acid
470 μgvs47.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
32.2%0.77μg
Cobalamin
0 μgvs0.77 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
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
21%208mg
139 mgvs208 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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404%3.63mg
Copper
59.5%0.54mg
3.63 mgvs0.54 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
63.5%5.1mg
7.54 mgvs5.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61%256mg
Magnesium
35%147mg
256 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
182%4.2mg
Manganese
132%3.04mg
4.2 mgvs3.04 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
65.2%456mg
2292 mgvs456 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
49.6%1687mg
Potassium
19%645mg
1687 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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286%157μg
Selenium
58.5%32μg
157 μgvs32 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
36.8%552mg
5.95 mgvs552 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
95%10.5mg
Zinc
27%2.98mg
10.5 mgvs2.98 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.064%2.4g
Water
0.34%12.7g
2.4 gvs12.7 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 Snacks, granola bars, soft, uncoated, plain:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, plain:
Comparison of macro-nutrients per 7 ounces:



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