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Comparing Nutrients in 100 grams POST Bran FlakesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

POST Bran Flakes
10%
5%
85%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

11.3%328kcal
Energy
20%584kcal
328 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.16%2.1g
Fat
53%51.5g
2.1 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
14%4.46g
0.4 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.44%0.087g
Omega 3
3.75%0.06g
0.087 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.54%1.1g
Omega 6
136%23g
1.1 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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62%80.5g
Carbohydrate
15.4%20g
80.5 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.7%18.6g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18.6 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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48%18.3g
Fiber
22.6%8.6g
18.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.7%9.9g
Protein
37%20.8g
9.9 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

83.2%749μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
749 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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108%1.3mg
Vitamin B1
123%1.48mg
Thiamine
1.3 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B2
27.3%0.36mg
Riboflavin
1.4 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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104%16.7mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
16.7 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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131%1.7mg
Vitamin B6
103%1.35mg
Pyridoxine
1.7 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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167%667μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
667 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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208%5μg
Vitamin B12
0%0μg
Cobalamin
5 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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22%133IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
133 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.13%0.77mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.77 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.17%1.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
7.8%78mg
44 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.6%0.5mg
Copper
200%1.8mg
0.5 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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350%28mg
Iron
65.6%5.25mg
28 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.5%229mg
Magnesium
77.4%325mg
229 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
84.8%1.95mg
NA 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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64%449mg
Phosphorus
94%660mg
449 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%533mg
Potassium
19%645mg
533 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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95%52.5μg
Selenium
96%53μg
52.5 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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36%540mg
Sodium
0.6%9mg
540 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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

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0.092%3.4g
Water
0.13%4.73g
3.4 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 POST Bran Flakes vs Sunflower Seeds:
Comparing minerals per 100 grams for POST Bran Flakes vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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