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Comparing Nutrients in 100 grams Refined Sorghum FlourVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Refined Sorghum Flour
11%
3%
86%
Toasted Sunflower Seeds
10%
77%
13%
100 g ▼

Macro Nutrients

12.3%357kcal
Energy
21.3%619kcal
357 kcalvs619 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.28%1.24g
Fat
58.6%56.8g
1.24 gvs56.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g
Saturated Fat
18.6%5.95g
0.3 gvs5.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
4.94%0.079g
NA gvs0.079 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g
Omega 6
220%37.4g
0.48 gvs37.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59%77g
Carbohydrate
16%20.6g
77 gvs20.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g
Glucose
NA
0.34 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g
Fiber
30.3%11.5g
1.9 gvs11.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.53g
Protein
30.7%17.2g
9.53 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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7.5%0.09mg
Vitamin B1
27%0.33mg
Thiamine
0.09 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.38%0.005mg
Vitamin B2
22%0.29mg
Riboflavin
0.005 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.3%1.33mg
Vitamin B3
26.2%4.2mg
Niacin, nicotinic acid, niacinamide
1.33 mgvs4.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.68%0.18mg
Vitamin B5
141%7.06mg
Pantothenic acid
0.18 mgvs7.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.23%0.068mg
Vitamin B6
62%0.81mg
Pyridoxine
0.068 mgvs0.81 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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NA
Vitamin B9
59.5%238μg
Folates and Folic Acid
NA μgvs238 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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0.67%0.6mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.6 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.6%6mg
Calcium
5.7%57mg
6 mgvs57 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1%0.009mg
Copper
204%1.83mg
0.009 mgvs1.83 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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12%0.97mg
Iron
85%6.8mg
0.97 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.4%31mg
Magnesium
30.7%129mg
31 mgvs129 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
92%2.1mg
0.43 mgvs2.1 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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12.4%87mg
Phosphorus
165%1158mg
87 mgvs1158 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.26%145mg
Potassium
14.4%491mg
145 mgvs491 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.2%3mg
1 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.27%0.47mg
Zinc
48%5.3mg
0.47 mgvs5.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
0.027%1g
12 gvs1 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 Refined Sorghum Flour vs Toasted Sunflower Seeds:
Comparing minerals per 100 grams for Refined Sorghum Flour vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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