Comparing Nutrients in 14 ounces Pie crust, standard-type, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pie crust, standard-type, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	71% 2056kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	128% 125g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	49% 27.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	245% 3.2mg	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	103% 413μg	235% 941μg	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% 0mg	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	807% 7.26mg	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	110% 8.8mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	364% 8.37mg	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	48.8% 341mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	199% 2989mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.82% 30g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, dry mix versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, dry mix vs Roasted Sunflower Seeds:

• 14 ounces of Pie crust, standard-type, dry mix have 3.7 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B3, 26.3 times more Vitamin B5, 12.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Pie crust, standard-type, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, dry mix vs Roasted Sunflower Seeds:

• 14 ounces of Pie crust, standard-type, dry mix have 251 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 24.4 times more Copper, 1.7 times more Iron, 8.6 times more Magnesium, 6.7 times more Manganese, 13.4 times more Phosphorus, 13.3 times more Potassium, 3.5 times more Selenium and 13.2 times more Zinc than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Roasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.
• 14 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, dry mix have 1.5 times more Saturated Fat, 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 8.7 times more Omega 6 and 2.8 times more Protein than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Roasted Sunflower Seeds offer comparable quantities of Energy per 14 ounces.