Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	201% 5820kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	93% 30g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	179% 30.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	296% 385g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	26% 0.34mg	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	593% 2370μg	67.5% 270μg	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	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	85.6% 0.77mg	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	475% 38mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	87% 2mg	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	1650% 11550mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	127% 1910mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	12.4% 458g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pie, cherry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Pie, cherry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Pie, cherry, prepared from recipe:

• 1 kilogram of Roasted Sunflower Seeds has 2 times more Vitamin B2, 5.5 times more Vitamin B3, 57.2 times more Vitamin B5, 23.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• While 1 kg of Pie, cherry, prepared from recipe contains more Vitamin A and 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Pie, cherry, prepared from recipe:

• 1 kilogram of Roasted Sunflower Seeds has 7 times more Calcium, 23.8 times more Copper, 2.1 times more Iron, 14.3 times more Magnesium, 10.6 times more Manganese, 38.5 times more Phosphorus, 11 times more Potassium, 10.2 times more Selenium and 26.5 times more Zinc than Pie, cherry, prepared from recipe.
• While 1 kg of Pie, cherry, prepared from recipe contains 63.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Energy, 4.1 times more Fat, 1.7 times more Saturated Fat, 10.8 times more Omega 6 and 6.9 times more Protein than Pie, cherry, prepared from recipe.
• While 1 kg of Pie, cherry, prepared from recipe contains 2.9 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.