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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	204% 5920kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	346% 111g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	450% 585g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	37% 14g	38g per day for Men 19-50 years
Protein	358% 201g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	87% 870mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.15% 79.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Sunflower Seeds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.3 times more Vitamin B1, 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 23.5 times more Vitamin B5, 39.6 times more Vitamin B6, 7.3 times more Vitamin B9, 726.6 times more Vitamin E and 7.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.3 times more Calcium, 35.4 times more Copper, 3.7 times more Iron, 14.1 times more Magnesium, 10 times more Manganese, 21.9 times more Phosphorus, 5.8 times more Potassium, 17.4 times more Selenium and 23.7 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 Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Fat, 10 times more Omega 6, 7.6 times more Fiber and 5.9 times more Protein than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 1.6 times more Saturated Fat, 1.8 times more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per one kilogram.