Comparing Nutrients in 14 ounces Pie, fried pies, fruit VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, fried pies, fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43.2% 1254kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.75g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	70% 91g	130g per day for Men 19-50 years
Sugars	117% 85g	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	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	21.3% 12g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.66mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	18% 71.4μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	4.85% 4.37mg	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	45.5% 6.83mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	60.5% 4.84mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	24.4% 171mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	88% 1322mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, fried pies, fruit vs Oil Roasted Sunflower Seeds:

• Pie, fried pies, fruit have more Vitamin B12 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 63.1 times more Vitamin B5, 26.4 times more Vitamin B6, 13 times more Vitamin B9 and 21.1 times more Vitamin E than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Pie, fried pies, fruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie, fried pies, fruit vs Oil Roasted Sunflower Seeds:

• Pie, fried pies, fruit have 111 times more Sodium and 24.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 38.4 times more Copper, 3.5 times more Iron, 12.7 times more Magnesium, 9.3 times more Manganese, 26.5 times more Phosphorus, 7.4 times more Potassium, 32.6 times more Selenium and 22.7 times more Zinc than Pie, fried pies, fruit.

Comparison of macro-nutrients per 14 ounces:

• Pie, fried pies, fruit have 7 times more Omega 3, 1.9 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 3.2 times more Fat, 2.9 times more Saturated Fat, 7.1 times more Omega 6, 4.1 times more Fiber and 6.7 times more Protein than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.