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Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal
9%
22%
69%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 g ▼

Macro Nutrients

14%403kcal
Energy
20.4%592kcal
403 kcalvs592 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%10.5g
Fat
53%51.3g
10.5 gvs51.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.13%1g
Saturated Fat
22%7.07g
1 gvs7.07 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.4%0.17g
Omega 3
5.06%0.081g
0.17 gvs0.081 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.3%2.93g
Omega 6
201%34.2g
2.93 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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56%73g
Carbohydrate
17.6%23g
73 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.2%15.4g
Sugars
4.3%3.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.4 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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25.5%9.7g
Fiber
28%10.6g
9.7 gvs10.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%9g
Protein
36%20g
9 gvs20 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

47.8%430μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
430 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.3%0.7mg
Vitamin B1
26.7%0.32mg
Thiamine
0.7 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61.5%0.8mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.8 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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60%9.6mg
Vitamin B3
26%4.13mg
Niacin, nicotinic acid, niacinamide
9.6 mgvs4.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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77%1mg
Vitamin B6
61%0.79mg
Pyridoxine
1 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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48%192μg
Vitamin B9
58.5%234μg
Folates and Folic Acid
192 μgvs234 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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121%2.9μg
Vitamin B12
0%0μg
Cobalamin
2.9 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg
Vitamin C
1.22%1.1mg
Ascorbic acid
0.2 mgvs1.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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13%77IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
77 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.93%0.74mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
0.74 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.83%2.2μg
Vitamin K
2.6%3.1μg
Phytomenadione or phylloquinone
2.2 μgvs3.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.9%39mg
Calcium
8.7%87mg
39 mgvs87 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.4%0.4mg
Copper
200%1.8mg
0.4 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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216%17.3mg
Iron
53.5%4.3mg
17.3 mgvs4.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.3%98mg
Magnesium
30.2%127mg
98 mgvs127 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
90%2.08mg
NA 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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42.3%296mg
Phosphorus
163%1139mg
296 mgvs1139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.9%337mg
Potassium
14.2%483mg
337 mgvs483 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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76%41.8μg
Selenium
142%78.2μg
41.8 μgvs78.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19%287mg
Sodium
0.2%3mg
287 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg
Zinc
47.4%5.2mg
2.3 mgvs5.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.2g
Water
0.042%1.54g
5.2 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, POST, GREAT GRAINS Crunchy Pecan Cereal vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: