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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	103% 2980kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	218% 69.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	176% 229g	130g per day for Men 19-50 years
Sugars	255% 185g	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	34.2% 13g	279% 106g	38g per day for Men 19-50 years
Protein	37.5% 21g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	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	48% 2.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	17.5% 70μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	100% 8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	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	121% 850mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 20.7 times more Vitamin B3, 28.9 times more Vitamin B5, 11.6 times more Vitamin B6, 33.4 times more Vitamin B9, more Vitamin C and 242.2 times more Vitamin E than Pie, coconut creme, commercially prepared.

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

• Pie, coconut creme, commercially prepared has 68 times more Sodium and 28.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Calcium, 26.5 times more Copper, 5.4 times more Iron, 6.4 times more Magnesium, 4.7 times more Manganese, 13.4 times more Phosphorus, 7.4 times more Potassium, 14.8 times more Selenium and 11.1 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 1 kilogram:

• Pie, coconut creme, commercially prepared has 1.6 times more Carbohydrate and 6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 3.1 times more Fat, 23.3 times more Omega 6, 8.2 times more Fiber and 9.6 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat and Omega 3 per 1 kg.
• Both Pie, coconut creme, commercially prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.