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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	201% 5820kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	148% 47.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	496% 645g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 195g	g per day for Men 19-50 years
Fiber	292% 111g	71% 27g	38g per day for Men 19-50 years
Protein	345% 193g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	70% 700mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	335% 5030mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.35% 50g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 41.9 times more Vitamin B5, 18.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 14.6 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.2 times more Vitamin B1 and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Calcium, 2.4 times more Copper, 3.2 times more Magnesium, 9.6 times more Phosphorus, 4.5 times more Potassium, 31.7 times more Selenium and 2.5 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 167.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.2 times more Fat, 16.6 times more Omega 6, 4.1 times more Fiber and 3.2 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 2.7 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Saturated Fat and Omega 3 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.