Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 639kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	70% 91g	130g per day for Men 19-50 years
Sugars	108% 78g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	111% 42g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	242% 3.14mg	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	16% 63.5μg	232% 929μg	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	9.7% 8.73mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	796% 7.16mg	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	40.7% 3.25mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	359% 8.26mg	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	16% 111mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.75% 250g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Desserts, apple crisp, prepared-from-recipe vs Oil Roasted Sunflower Seeds:

• Desserts, apple crisp, prepared-from-recipe have more Vitamin A, 2 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 75.4 times more Vitamin B5, 19.8 times more Vitamin B6, 14.6 times more Vitamin B9 and 95.6 times more Vitamin E than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Oil Roasted Sunflower Seeds:

• Desserts, apple crisp, prepared-from-recipe have 117 times more Sodium and 40.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 25.4 times more Copper, 5.2 times more Iron, 15.9 times more Magnesium, 16 times more Manganese, 40.7 times more Phosphorus, 6.2 times more Potassium, 22.3 times more Selenium and 28.9 times more Zinc than Desserts, apple crisp, prepared-from-recipe.

Comparison of macro-nutrients per 14 ounces:

• Desserts, apple crisp, prepared-from-recipe have 1.3 times more Carbohydrate and 6.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 15 times more Fat, 10.3 times more Saturated Fat, 31.8 times more Omega 6, 7.6 times more Fiber and 11.5 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Desserts, apple crisp, prepared-from-recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.