Comparing Nutrients in 100 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Sunflower Seeds

Weight per 100 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 19.7g
• Sunflower Seeds: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched, baked or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	1.7% 0.65g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	2.3% 1.28g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.031mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.68% 0.009mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.35% 13.4μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.71% 0.11mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.28% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.41% 4.13mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	2.12% 0.019mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.9% 0.55mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.8% 3.35mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.3% 16mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	2.43% 1.34μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	6.13% 92mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 26 times more Vitamin B6, 2.9 times more Vitamin B9 and 56.7 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 59.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 16.1 times more Copper, 1.6 times more Iron, 16.6 times more Magnesium, 7 times more Phosphorus, 4.9 times more Potassium, 6.8 times more Selenium and 8.5 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.

Comparison of macro-nutrients per 100 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 2.4 times more Saturated Fat, 2.6 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 6 times more Omega 6, 2.3 times more Fiber and 2.8 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.