Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, baked VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.3% 2008kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	138% 44g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	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	14.6% 5.56g	111% 42g	38g per day for Men 19-50 years
Protein	24% 13.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	31.8% 127μg	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	NA	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	1.32% 0.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	57% 4.56mg	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	36% 0.83mg	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	29.5% 206mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, refrigerated, regular, baked vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 23.5 times more Vitamin B5, 39.6 times more Vitamin B6, 7.3 times more Vitamin B9, 726.6 times more Vitamin E and 7.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, baked vs Oil Roasted Sunflower Seeds:

• Pie crust, refrigerated, regular, baked has 157.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 35.4 times more Copper, 3.7 times more Iron, 14.1 times more Magnesium, 10 times more Manganese, 21.9 times more Phosphorus, 5.8 times more Potassium, 17.4 times more Selenium and 23.7 times more Zinc than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, refrigerated, regular, baked has 1.6 times more Saturated Fat, 1.8 times more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, 10 times more Omega 6, 7.6 times more Fiber and 5.9 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Pie crust, refrigerated, regular, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.