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Comparing Nutrients in 100 grams Crackers, melba toast, plainVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, plain
13%
8%
79%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

13.4%390kcal
Energy
20%584kcal
390 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.3%3.2g
Fat
53%51.5g
3.2 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
14%4.46g
0.45 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.44%0.071g
Omega 3
3.75%0.06g
0.071 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.1%1.2g
Omega 6
136%23g
1.2 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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59%76.6g
Carbohydrate
15.4%20g
76.6 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.94g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.94 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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21.6%12g
Protein
37%20.8g
12 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg
Vitamin B1
123%1.48mg
Thiamine
0.41 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.7%4.1mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
4.1 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.69mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.69 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.54%0.098mg
Vitamin B6
103%1.35mg
Pyridoxine
0.098 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%124μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
124 μgvs227 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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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%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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2.87%0.43mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.43 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.75%0.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.3%93mg
Calcium
7.8%78mg
93 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
200%1.8mg
0.29 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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46.3%3.7mg
Iron
65.6%5.25mg
3.7 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59mg
Magnesium
77.4%325mg
59 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
84.8%1.95mg
1.13 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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28%196mg
Phosphorus
94%660mg
196 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.94%202mg
Potassium
19%645mg
202 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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63.3%34.8μg
Selenium
96%53μg
34.8 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%598mg
Sodium
0.6%9mg
598 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.3%2mg
Zinc
45.5%5mg
2 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.1g
Water
0.13%4.73g
5.1 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 Crackers, melba toast, plain vs Sunflower Seeds:
Comparing minerals per 100 grams for Crackers, melba toast, plain vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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