Comparing Nutrients in 1 kilogram Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	161% 4680kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	254% 81.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	360% 468g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	226% 86g	38g per day for Men 19-50 years
Protein	99% 55.2g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	193% 770μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.7% 12.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	283% 22.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	97% 680mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	4.8% 178g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Sunflower Seeds:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5, 28.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 28.4 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Sunflower Seeds:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 39.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 22.8 times more Copper, 2.3 times more Iron, 21.7 times more Magnesium, 4.1 times more Manganese, 9.7 times more Phosphorus, 7.1 times more Potassium, 11.8 times more Selenium and 10.9 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.8 times more Saturated Fat, 1.9 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 6.9 times more Omega 6, 6.1 times more Fiber and 3.8 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.