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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	174% 5060kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	346% 111g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	93% 1.48g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	450% 585g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	279% 106g	38g per day for Men 19-50 years
Protein	61% 34g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	80% 320μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	144% 11.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	74.3% 520mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	2.15% 79.6g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 23.5 times more Vitamin B5, 39.6 times more Vitamin B6, 7.3 times more Vitamin B9, 726.6 times more Vitamin E and 7.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

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

• Pie crust, refrigerated, regular, baked has 157.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 35.4 times more Copper, 3.7 times more Iron, 14.1 times more Magnesium, 10 times more Manganese, 21.9 times more Phosphorus, 5.8 times more Potassium, 17.4 times more Selenium and 23.7 times more Zinc than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, refrigerated, regular, baked has 1.6 times more Saturated Fat, 1.8 times more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, 10 times more Omega 6, 7.6 times more Fiber and 5.9 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Pie crust, refrigerated, regular, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.