Comparing Nutrients in 1 kilogram Pie crust, refrigerated, regular, baked VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	174% 5060kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	346% 111g	163% 52g	32g per day for Men 19-50 years
Omega 3	93% 1.48g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	450% 585g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	292% 111g	38g per day for Men 19-50 years
Protein	61% 34g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	80% 320μg	593% 2370μg	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	3.33% 0.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	144% 11.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	74.3% 520mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.15% 79.6g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, refrigerated, regular, baked vs Roasted Sunflower Seeds:

• Pie crust, refrigerated, regular, baked has 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B2, 5.5 times more Vitamin B3, 23.9 times more Vitamin B5, 40.2 times more Vitamin B6, 7.4 times more Vitamin B9, 522 times more Vitamin E and 6.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie crust, refrigerated, regular, baked vs Roasted Sunflower Seeds:

• Pie crust, refrigerated, regular, baked has 157.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 35.9 times more Copper, 3.3 times more Iron, 14.3 times more Magnesium, 10.1 times more Manganese, 22.2 times more Phosphorus, 10.2 times more Potassium, 17.6 times more Selenium and 24 times more Zinc than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, refrigerated, regular, baked has 2.1 times more Saturated Fat, 2.1 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 9.6 times more Omega 6, 7.9 times more Fiber and 5.7 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Pie crust, refrigerated, regular, baked as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.