Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 19g

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

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	7.75% 10g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	NA	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	1.16% 0.44g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	0.59% 0.008mg	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	9.9% 39.5μg	4.5% 18μg	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	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.44% 4.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	1.9% 0.017mg	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	9.04% 0.72mg	5.93% 0.47mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	0.78% 3.26mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	4.45% 0.1mg	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	27.5% 192mg	2.1% 14.8mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	0.58% 19.8mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	1.74% 0.96μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 15.2 times more Vitamin B5, 17.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 23 times more Vitamin E than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 6.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin B1 per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Calcium, 17.8 times more Copper, 1.5 times more Iron, 6.6 times more Magnesium, 3.4 times more Manganese, 13 times more Phosphorus, 4.1 times more Potassium, 13.8 times more Selenium and 8.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 148.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Fat, 8.1 times more Omega 6, 4.1 times more Fiber and 2.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.4 times more Saturated Fat, 1.8 times more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 100 kcal.