Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	70% 91g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 9.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	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	25.4% 3.8mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	45% 3.6mg	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	40.2% 0.92mg	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	16.4% 115mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Oil Roasted Sunflower Seeds:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 5.2 times more Vitamin C and 5.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 72.3 times more Vitamin B5, 20.3 times more Vitamin B6, 11.1 times more Vitamin B9 and 37.8 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, Dutch Apple, Commercially Prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Oil Roasted Sunflower Seeds:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 66.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 12.2 times more Copper, 4.7 times more Iron, 15.9 times more Magnesium, 8.9 times more Manganese, 39.3 times more Phosphorus, 6.4 times more Potassium, 35.5 times more Selenium and 27.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 1.4 times more Omega 3, 1.9 times more Carbohydrate, 7.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 4.5 times more Fat, 3.1 times more Saturated Fat, 17.1 times more Omega 6, 6.6 times more Fiber and 9.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.