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Comparing Nutrients in 100 grams Waffles, gluten-free, frozen, ready-to-heatVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Waffles, gluten-free, frozen, ready-to-heat
4%
30%
66%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

9.07%263kcal
Energy
20%584kcal
263 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.84g
Fat
53%51.5g
8.84 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.44%0.78g
Saturated Fat
14%4.46g
0.78 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48%0.77g
Omega 3
3.75%0.06g
0.77 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.38%1.6g
Omega 6
136%23g
1.6 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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33%43g
Carbohydrate
15.4%20g
43 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.4%1.73g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.73 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.69%0.5g
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]
0.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.43g
Glucose
NA
0.43 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g
Sucrose
%2.5g
0.79 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.7%1.4g
Fiber
22.6%8.6g
1.4 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.86%2.72g
Protein
37%20.8g
2.72 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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6.67%0.08mg
Vitamin B1
123%1.48mg
Thiamine
0.08 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.08%0.04mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.04 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.6%0.48mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.48 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.15%0.067mg
Vitamin B6
103%1.35mg
Pyridoxine
0.067 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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2%8μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
8 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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112%2.68μg
Vitamin B12
0%0μg
Cobalamin
2.68 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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6.4%0.96mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.96 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.25%11μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
7.8%78mg
40 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.9%0.089mg
Copper
200%1.8mg
0.089 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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7.88%0.63mg
Iron
65.6%5.25mg
0.63 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.4%31mg
Magnesium
77.4%325mg
31 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg
Manganese
84.8%1.95mg
0.78 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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51.3%359mg
Phosphorus
94%660mg
359 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.65%124mg
Potassium
19%645mg
124 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
96%53μg
0.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.7%505mg
Sodium
0.6%9mg
505 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.55%0.5mg
Zinc
45.5%5mg
0.5 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.17%43.4g
Water
0.13%4.73g
43.4 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 Waffles, gluten-free, frozen, ready-to-heat vs Sunflower Seeds:
Comparing minerals per 100 grams for Waffles, gluten-free, frozen, ready-to-heat vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: