Comparing Nutrients in 14 ounces Pie, cherry, prepared from recipe VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, cherry, prepared from recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1072kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	20% 11g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, 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	49% 0.59mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.06mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	26.8% 107μg	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	4.4% 3.97mg	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	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	92% 7.34mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	17% 119mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, prepared from recipe VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, cherry, prepared from recipe versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, cherry, prepared from recipe vs Oil Roasted Sunflower Seeds:

• 14 ounces of Pie, cherry, prepared from recipe have more Vitamin A than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 56.4 times more Vitamin B5, 23.3 times more Vitamin B6 and 8.7 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Pie, cherry, prepared from recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie, cherry, prepared from recipe vs Oil Roasted Sunflower Seeds:

• 14 ounces of Pie, cherry, prepared from recipe have 63.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 23.4 times more Copper, 2.3 times more Iron, 14.1 times more Magnesium, 10.4 times more Manganese, 38 times more Phosphorus, 6.3 times more Potassium, 10 times more Selenium and 26.1 times more Zinc than Pie, cherry, prepared from recipe.
• 14 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, cherry, prepared from recipe have 2.5 times more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 4.2 times more Fat, 2.4 times more Saturated Fat, 11.2 times more Omega 6 and 7.2 times more Protein than Pie, cherry, prepared from recipe.