Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, enriched flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	81.7% 2370kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	154% 200g	130g per day for Men 19-50 years
Sugars	216% 157g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	42% 16g	226% 86g	38g per day for Men 19-50 years
Protein	34% 19g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	1035% 13.5mg	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	67.5% 270μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	15.6% 14mg	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	101% 15mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	2000% 18mg	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	56.3% 4.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	848% 19.5mg	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	34.3% 240mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	14% 522g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, enriched flour vs Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has 10.7 times more Vitamin A, 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 52.9 times more Vitamin B1, 13.1 times more Vitamin B2, 31.7 times more Vitamin B3, 9.5 times more Vitamin B5, 35.4 times more Vitamin B6, 8.4 times more Vitamin B9 and 23.1 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, enriched flour vs Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has 22.3 times more Sodium and 11 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 39.1 times more Copper, 11.7 times more Iron, 46.4 times more Magnesium, 10.7 times more Manganese, 27.5 times more Phosphorus, 9.9 times more Potassium, 53 times more Selenium and 31.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, enriched flour has 2.1 times more Omega 3, 1.7 times more Carbohydrate and 6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 4.7 times more Fat, 11.2 times more Omega 6, 5.4 times more Fiber and 10.9 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Pie, apple, commercially prepared, enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.