Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	201% 5820kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	277% 88.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	404% 525g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	345% 193g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	30.8% 0.4mg	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	235% 940μg	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	NA	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	70% 700mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	99% 0.89mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	232% 5.33mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.23% 82.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 17.5 times more Vitamin B5, 20.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 18.8 times more Vitamin E than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.5 times more Vitamin B1 and 6.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Calcium, 20.6 times more Copper, 1.5 times more Iron, 7.6 times more Magnesium, 4 times more Manganese, 15 times more Phosphorus, 8.3 times more Potassium, 15.9 times more Selenium and 10.2 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 131 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 8.8 times more Omega 6, 4.8 times more Fiber and 3.2 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.7 times more Saturated Fat, 1.9 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 kg.