Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	213% 6190kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	318% 308g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	240% 76.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	310% 4.96g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	448% 76.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	325% 423g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	303% 115g	89.5% 34g	38g per day for Men 19-50 years
Protein	307% 172g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	17% 0.22mg	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	595% 2380μg	178% 710μg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	57% 570mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	90% 0.81mg	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	851% 68mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	167% 3.83mg	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	1654% 11580mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	NA	342% 188μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	321% 4820mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	5.32% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Pie crust, standard-type, prepared from recipe, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, unbaked:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B3, 44.7 times more Vitamin B5, 36.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Toasted Sunflower Seeds and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, unbaked:

• 1 kilogram of Toasted Sunflower Seeds has 6.3 times more Calcium, 22.6 times more Copper, 2.6 times more Iron, 10.8 times more Magnesium, 5.5 times more Manganese, 19.3 times more Phosphorus, 8.3 times more Potassium and 13.6 times more Zinc than Pie crust, standard-type, prepared from recipe, unbaked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, unbaked contains 160.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Energy, 1.8 times more Fat, 4.9 times more Omega 6, 3.4 times more Fiber and 3 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, unbaked contains 1.3 times more Saturated Fat, 6.3 times more Omega 3 and 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.