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Comparing Nutrients in 100 grams Potato BreadVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Potato Bread
19%
11%
70%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

9.17%266kcal
Energy
20%584kcal
266 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.23%3.13g
Fat
53%51.5g
3.13 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
14%4.46g
0 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
3.75%0.06g
0 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
136%23g
0 gvs23 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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36.2%47g
Carbohydrate
15.4%20g
47 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.4g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.4 gvs2.62 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
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.3g
Fiber
22.6%8.6g
6.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.3%12.5g
Protein
37%20.8g
12.5 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.67%24μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
24 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.7%0.19mg
Vitamin B1
123%1.48mg
Thiamine
0.19 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.15%0.11mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.11 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.25 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.3%0.82mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.82 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B6
103%1.35mg
Pyridoxine
0.23 mgvs1.35 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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31.5%126μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
126 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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6.25%0.15μg
Vitamin B12
0%0μg
Cobalamin
0.15 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.33%2IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
2 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.13%0.47mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.47 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.67%6.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19%188mg
Calcium
7.8%78mg
188 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.094mg
Copper
200%1.8mg
0.094 mgvs1.8 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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28%2.25mg
Iron
65.6%5.25mg
2.25 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.67%28mg
Magnesium
77.4%325mg
28 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
84.8%1.95mg
0.25 mgvs1.95 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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52.7%369mg
Phosphorus
94%660mg
369 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg
Potassium
19%645mg
718 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.3%9.5μg
Selenium
96%53μg
9.5 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%375mg
Sodium
0.6%9mg
375 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.44mg
Zinc
45.5%5mg
1.44 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.91%33.6g
Water
0.13%4.73g
33.6 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Potato Bread vs Sunflower Seeds:
Comparing minerals per 100 grams for Potato Bread vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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