Comparing Nutrients in 1 kilogram Pie, cherry, commercially prepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, commercially prepared	3%	37%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.7% 2600kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	306% 398g	176% 229g	130g per day for Men 19-50 years
Sugars	197% 143g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	21% 8g	279% 106g	38g per day for Men 19-50 years
Protein	35.7% 20g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	609% 7.9mg	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	585% 2340μg	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	10% 9mg	12.2% 11mg	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	50.7% 7.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	2004% 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	60% 4.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	904% 21mg	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	41.4% 290mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	12.5% 462g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, commercially prepared VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, cherry, commercially prepared versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, cherry, commercially prepared vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Pie, cherry, commercially prepared has more Vitamin A and 2.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 13.9 times more Vitamin B1, 9.7 times more Vitamin B2, 20.7 times more Vitamin B3, 21.8 times more Vitamin B5, 19.3 times more Vitamin B6, 8.7 times more Vitamin B9 and 47.8 times more Vitamin E than Pie, cherry, commercially prepared.
• 1 kilogram of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Pie, cherry, commercially prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie, cherry, commercially prepared vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Pie, cherry, commercially prepared has 82 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 7.3 times more Calcium, 45.1 times more Copper, 8.9 times more Iron, 15.9 times more Magnesium, 14.9 times more Manganese, 39.3 times more Phosphorus, 6 times more Potassium, 65.2 times more Selenium and 28.9 times more Zinc than Pie, cherry, commercially prepared.
• 1 kilogram of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, cherry, commercially prepared has 1.7 times more Omega 3, 1.7 times more Carbohydrate and 4.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Energy, 4.7 times more Fat, 2.8 times more Saturated Fat, 17.8 times more Omega 6, 13.3 times more Fiber and 10 times more Protein than Pie, cherry, commercially prepared.