Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Oil Roasted Sunflower Seeds

2.46%71.4kcal

Energy

40.5%1175kcal

71.4 kcalvs1175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.51%0.5g

Fat

105%102g

0.5 gvs102 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g

Saturated Fat

44%14g

0.1 gvs14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g

Omega 3

10%0.16g

0.064 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

399%68g

0.17 gvs68 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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11%14g

Carbohydrate

35%45.4g

14 gvs45.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

8.5%6.17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs6.17 g

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

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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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Glucose

%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%4.7g

NA gvs4.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g

Fiber

55.4%21g

7.54 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.03%2.8g

Protein

71%40g

2.8 gvs40 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Mixed Vegetables with Liquidsvs Oil Roasted Sunflower Seeds

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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5.62%0.067mg

Vitamin B1

53%0.64mg

Thiamine

0.067 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.079 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.98%0.96mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs8.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.52%0.23mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.23 mgvs13.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.8%0.15mg

Vitamin B6

121%1.57mg

Pyridoxine

0.15 mgvs1.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

116%464μg

Folates and Folic Acid

35.7 μgvs464 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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8.38%7.54mg

Vitamin C

2.43%2.2mg

Ascorbic acid

7.54 mgvs2.2 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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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Mixed Vegetables with Liquidsvs Oil Roasted Sunflower Seeds

4.17%41.7mg

Calcium

17.3%173mg

41.7 mgvs173 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23%0.21mg

Copper

398%3.58mg

0.21 mgvs3.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.84%73.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

73.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg

Iron

106%8.5mg

1.3 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg

Magnesium

60%252mg

29.8 mgvs252 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg

Manganese

179%4.13mg

0.85 mgvs4.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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10.5%73.4mg

Phosphorus

323%2260mg

73.4 mgvs2260 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.05%274mg

Potassium

28%958mg

274 mgvs958 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg

Selenium

282%155μg

0.4 μgvs155 μg

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

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29.6%445mg

Sodium

0.4%5.95mg

445 mgvs5.95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.2%1mg

Zinc

94%10.3mg

1 mgvs10.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g

Water

0.083%3.06g

179 gvs3.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables with Liquids vs Oil Roasted Sunflower Seeds:

Canned Mixed Vegetables Solids and Liquids have 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 7 times more Vitamin B2, 8.6 times more Vitamin B3, 60.9 times more Vitamin B5, 10.3 times more Vitamin B6 and 13 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Mixed Vegetables with Liquids vs Oil Roasted Sunflower Seeds:

Canned Mixed Vegetables Solids and Liquids have 74.7 times more Sodium and 58.6 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 17.3 times more Copper, 6.6 times more Iron, 8.5 times more Magnesium, 4.9 times more Manganese, 30.8 times more Phosphorus, 3.5 times more Potassium, 391 times more Selenium and 10.2 times more Zinc than Canned Mixed Vegetables Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

Oil Roasted Sunflower Seed Kernels contain 16.4 times more Energy, 205.2 times more Fat, 138.6 times more Saturated Fat, 2.5 times more Omega 3, 388.7 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 14.1 times more Protein than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Mixed Vegetables with LiquidsVS Canned Mixed VegetablesOil Roasted Sunflower SeedsVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: