Comparing Nutrients in 14 ounces Sunflower Seeds VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Sunflower Seeds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	80% 2318kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	195% 254g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	206% 149g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	147% 82.5g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	84.2% 758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	10.7% 0.14mg	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	225% 901μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	60.3% 9.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	31% 310mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	54% 0.48mg	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	260% 21mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	78% 1.8mg	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	374% 2619mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3, 5.2 times more Vitamin B5, 38.4 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 63.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Dried Sunflower Seed Kernels have 3.9 times more Calcium, 14.8 times more Copper, 2.5 times more Iron, 18.1 times more Magnesium, 4.3 times more Manganese, 10.3 times more Phosphorus, 7.5 times more Potassium, 9 times more Selenium and 10.9 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 62.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.1 times more Fat, 3.6 times more Omega 6, 5.7 times more Fiber and 5.1 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 4.9 times more Omega 3, 3.2 times more Carbohydrate and 14.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Saturated Fat per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.