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Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6%
2%
92%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 g ▼

Macro Nutrients

12.8%370kcal
Energy
20.4%592kcal
370 kcalvs592 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.92%0.89g
Fat
53%51.3g
0.89 gvs51.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
22%7.07g
0.16 gvs7.07 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.25%0.02g
Omega 3
5.06%0.081g
0.02 gvs0.081 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.93%0.33g
Omega 6
201%34.2g
0.33 gvs34.2 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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69%89.7g
Carbohydrate
17.6%23g
89.7 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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71%51.3g
Sugars
4.3%3.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
51.3 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.3%3.13g
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]
3.13 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.25g
Glucose
%0.74g
8.25 gvs0.74 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%35.4g
Sucrose
%2.37g
35.4 gvs2.37 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
28%10.6g
2.6 gvs10.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.3%5.77g
Protein
36%20g
5.77 gvs20 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

61.7%555μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
555 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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145%1.74mg
Vitamin B1
26.7%0.32mg
Thiamine
1.74 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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167%2.17mg
Vitamin B2
21.5%0.28mg
Riboflavin
2.17 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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157%25mg
Vitamin B3
26%4.13mg
Niacin, nicotinic acid, niacinamide
25 mgvs4.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.34%0.32mg
Vitamin B5
139%6.94mg
Pantothenic acid
0.32 mgvs6.94 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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159%2.07mg
Vitamin B6
61%0.79mg
Pyridoxine
2.07 mgvs0.79 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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185%741μg
Vitamin B9
58.5%234μg
Folates and Folic Acid
741 μgvs234 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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278%6.67μg
Vitamin B12
0%0μg
Cobalamin
6.67 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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30.7%27.6mg
Vitamin C
1.22%1.1mg
Ascorbic acid
27.6 mgvs1.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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25%151IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
151 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.87%0.43mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
0.43 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.92%1.1μg
Vitamin K
2.6%3.1μg
Phytomenadione or phylloquinone
1.1 μgvs3.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
8.7%87mg
11 mgvs87 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg
Copper
200%1.8mg
0.3 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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99%7.9mg
Iron
53.5%4.3mg
7.9 mgvs4.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46mg
Magnesium
30.2%127mg
46 mgvs127 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg
Manganese
90%2.08mg
0.85 mgvs2.08 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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31.7%222mg
Phosphorus
163%1139mg
222 mgvs1139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6%204mg
Potassium
14.2%483mg
204 mgvs483 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27μg
Selenium
142%78.2μg
27 μgvs78.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.6%204mg
Sodium
0.2%3mg
204 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66.4%7.3mg
Zinc
47.4%5.2mg
7.3 mgvs5.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.075%2.76g
Water
0.042%1.54g
2.76 gvs1.54 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 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: