Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	201% 5840kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	148% 47.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	496% 645g	130g per day for Men 19-50 years
Sugars	36% 26g	363% 263g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 195g	g per day for Men 19-50 years
Fiber	226% 86g	71% 27g	38g per day for Men 19-50 years
Protein	371% 208g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	33% 0.43mg	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	568% 2270μg	180% 720μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	78% 780mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	856% 7.7mg	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	656% 52.5mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	797% 18.3mg	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	943% 6600mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	335% 5030mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 6.7 times more Vitamin B5, 31.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 19.6 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 2.3 times more Copper, 1.2 times more Iron, 8.1 times more Magnesium, 5.5 times more Phosphorus, 3.4 times more Potassium, 21.2 times more Selenium and 2.4 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 55.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.3 times more Fat, 11.7 times more Omega 6, 3.2 times more Fiber and 3.4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.2 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Saturated Fat and Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.