Comparing Nutrients in 14 ounces Pie, apple, commercially prepared, enriched flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 941kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	61% 79.4g	130g per day for Men 19-50 years
Sugars	85.7% 62g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	90% 34g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14% 127μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	411% 5.34mg	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	26.8% 107μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	6.17% 5.56mg	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	40.2% 6.03mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	794% 7.14mg	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	22.3% 1.8mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	336% 7.74mg	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	13.6% 95mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	53% 798mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	180% 20mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, apple, commercially prepared, enriched flour vs Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has 10.7 times more Vitamin A, 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 52.9 times more Vitamin B1, 13.1 times more Vitamin B2, 31.7 times more Vitamin B3, 9.5 times more Vitamin B5, 35.4 times more Vitamin B6, 8.4 times more Vitamin B9 and 23.1 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie, apple, commercially prepared, enriched flour vs Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has 22.3 times more Sodium and 11 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 39.1 times more Copper, 11.7 times more Iron, 46.4 times more Magnesium, 10.7 times more Manganese, 27.5 times more Phosphorus, 9.9 times more Potassium, 53 times more Selenium and 31.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 14 ounces:

• Pie, apple, commercially prepared, enriched flour has 2.1 times more Omega 3, 1.7 times more Carbohydrate and 6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 4.7 times more Fat, 11.2 times more Omega 6, 5.4 times more Fiber and 10.9 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Pie, apple, commercially prepared, enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.