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Comparing Nutrients in 7 ounces Tomato PasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Tomato Paste
18%
4%
78%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

5.6%163kcal
Energy
40.5%1175kcal
163 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.96%0.93g
Fat
105%102g
0.93 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
44%14g
0.2 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.87%0.014g
Omega 3
10%0.16g
0.014 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.77%0.3g
Omega 6
399%68g
0.3 gvs68 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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29%37.5g
Carbohydrate
35%45.4g
37.5 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33.3%24g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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16%11.6g
Fructose
0%0g
≤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]
11.6 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11.4g
Glucose
%1.47g
11.4 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.6g
Sucrose
%4.7g
0.6 gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.4%8.14g
Fiber
55.4%21g
8.14 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15.3%8.57g
Protein
71%40g
8.57 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

16.8%151μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
151 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.92%0.12mg
Vitamin B1
53%0.64mg
Thiamine
0.12 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.3 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.1mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
6.1 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.64%0.28mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.28 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B6
121%1.57mg
Pyridoxine
0.43 mgvs1.57 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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5.95%24μg
Vitamin B9
116%464μg
Folates and Folic Acid
24 μgvs464 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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48.3%43.5mg
Vitamin C
2.43%2.2mg
Ascorbic acid
43.5 mgvs2.2 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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57%8.53mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
8.53 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19%22.6μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
22.6 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.14%71.4mg
Calcium
17.3%173mg
71.4 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80.5%0.72mg
Copper
398%3.58mg
0.72 mgvs3.58 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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74%5.9mg
Iron
106%8.5mg
5.9 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
60%252mg
83.3 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg
Manganese
179%4.13mg
0.6 mgvs4.13 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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23.5%165mg
Phosphorus
323%2260mg
165 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59%2012mg
Potassium
28%958mg
2012 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.5μg
Selenium
282%155μg
10.5 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg
Sodium
0.4%5.95mg
117 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.4%1.25mg
Zinc
94%10.3mg
1.25 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.94%146g
Water
0.083%3.06g
146 gvs3.06 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 Tomato Paste vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Tomato Paste vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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