Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	204% 5920kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	203% 264g	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	218% 83g	38g per day for Men 19-50 years
Protein	358% 201g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	461% 4150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	122% 1.6mg	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	87.5% 350μg	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	39% 35mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	87% 870mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	75.6% 0.68mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	174% 4mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Pumpkin Pie Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 1 kilogram of Oil Roasted Sunflower Seeds has 20 times more Vitamin B1, 2.4 times more Vitamin B2, 11 times more Vitamin B3, 6.1 times more Vitamin B5, 5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• While 1 kg of Canned Pumpkin Pie Mix contains more Vitamin A and 3.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Calcium, 26.5 times more Copper, 4 times more Iron, 7.9 times more Magnesium, 5.2 times more Manganese, 25.3 times more Phosphorus, 3.5 times more Potassium, 71.1 times more Selenium and 19.3 times more Zinc than Canned Pumpkin Pie Mix.
• While 1 kg of Canned Pumpkin Pie Mix contains 69.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.7 times more Energy, 394.6 times more Fat, 108.7 times more Saturated Fat, 20.3 times more Omega 3, 11402.7 times more Omega 6, 1.3 times more Fiber and 18.4 times more Protein than Canned Pumpkin Pie Mix.
• Both Oil Roasted Sunflower Seeds and Canned Pumpkin Pie Mix offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein