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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Roasted Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	201% 5820kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	346% 111g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	450% 585g	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	37% 14g	38g per day for Men 19-50 years
Protein	345% 193g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie crust, refrigerated, regular, baked	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	15.4% 0.2mg	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	80% 320μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	70% 700mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	56.7% 0.51mg	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	144% 11.5mg	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	91% 2.1mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pie crust, refrigerated, regular, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 6.6 times more Vitamin B2, 5.5 times more Vitamin B3, 23.9 times more Vitamin B5, 40.2 times more Vitamin B6, 7.4 times more Vitamin B9, 522 times more Vitamin E and 6.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 5.8 times more Calcium, 35.9 times more Copper, 3.3 times more Iron, 14.3 times more Magnesium, 10.1 times more Manganese, 22.2 times more Phosphorus, 10.2 times more Potassium, 17.6 times more Selenium and 24 times more Zinc than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 157.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Fat, 9.6 times more Omega 6, 7.9 times more Fiber and 5.7 times more Protein than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 2.1 times more Saturated Fat, 2.1 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per one kilogram.