Comparing Nutrients in 1 kilogram Pie, coconut creme, commercially prepared VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	103% 2980kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	218% 69.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	185% 241g	130g per day for Men 19-50 years
Sugars	255% 185g	37.7% 27.3g	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	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	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	292% 111g	38g per day for Men 19-50 years
Protein	37.5% 21g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	618% 8.04mg	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	17.5% 70μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50% 1.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10% 60IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	2033% 18.3mg	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	100% 8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	917% 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	121% 850mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.32% 12g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 35.2 times more Vitamin B3, 29.3 times more Vitamin B5, 11.8 times more Vitamin B6, 33.9 times more Vitamin B9, more Vitamin C and 174 times more Vitamin E than Pie, coconut creme, commercially prepared.

Comparing minerals per 1 kilogram for Pie, coconut creme, commercially prepared vs Roasted Sunflower Seeds:

• Pie, coconut creme, commercially prepared has 68 times more Sodium and 36 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 26.9 times more Copper, 4.8 times more Iron, 6.5 times more Magnesium, 4.8 times more Manganese, 13.6 times more Phosphorus, 13.1 times more Potassium, 15 times more Selenium and 11.3 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 1 kilogram:

• Pie, coconut creme, commercially prepared has 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 3 times more Fat, 22.3 times more Omega 6, 8.5 times more Fiber and 9.2 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Pie, coconut creme, commercially prepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.