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Comparing Nutrients in 1 kilogram Cereals ready-to-eat, UNCLE SAM CEREALVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

119%3460kcal
Energy
201%5840kcal
3460 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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120%116g
Fat
531%515g
116 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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29.6%9.46g
Saturated Fat
139%44.6g
9.46 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2689%43g
Omega 3
37.5%0.6g
43 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g
Omega 6
1356%231g
17 gvs231 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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506%658g
Carbohydrate
154%200g
658 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.6 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g
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]
2.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.1g
Glucose
NA
4.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.4g
Sucrose
%25g
9.4 gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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534%203g
Fiber
226%86g
203 gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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285%160g
Protein
371%208g
160 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
0 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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566%6.8mg
Vitamin B1
1233%15mg
Thiamine
6.8 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
273%3.55mg
Riboflavin
1.27 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%48mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
48 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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124%6.2mg
Vitamin B5
226%11.3mg
Pantothenic acid
6.2 mgvs11.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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735%9.56mg
Vitamin B6
1035%13.5mg
Pyridoxine
9.56 mgvs13.5 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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133%530μg
Vitamin B9
568%2270μg
Folates and Folic Acid
530 μgvs2270 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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26.7%24mg
Vitamin C
15.6%14mg
Ascorbic acid
24 mgvs14 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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60%9mg
Vitamin E
2345%352mg
Tocopherols and Tocotrienols
9 mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
18 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

95%950mg
Calcium
78%780mg
950 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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836%7.5mg
Copper
2000%18mg
7.5 mgvs18 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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504%40.3mg
Iron
656%52.5mg
40.3 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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490%2060mg
Magnesium
774%3250mg
2060 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1570%36mg
Manganese
848%19.5mg
36 mgvs19.5 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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534%3740mg
Phosphorus
943%6600mg
3740 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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131%4460mg
Potassium
190%6450mg
4460 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1605%883μg
Selenium
964%530μg
883 μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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137%2060mg
Sodium
6%90mg
2060 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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352%38.7mg
Zinc
455%50mg
38.7 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%44.3g
Water
1.28%47.3g
44.3 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: