Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1075kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	80% 104g	130g per day for Men 19-50 years
Sugars	98% 71g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	19% 7.26g	127% 48g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	276% 3.6mg	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	30.6% 122μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	5.54% 5mg	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	46% 6.9mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	909% 8.2mg	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	25.5% 2.04mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	410% 9.43mg	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	15.6% 109mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, enriched flour vs Oil Roasted Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has more Vitamin A and 2.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.4 times more Vitamin B1, 10.4 times more Vitamin B2, 15.7 times more Vitamin B3, 58.3 times more Vitamin B5, 20.8 times more Vitamin B6, 8.7 times more Vitamin B9 and 23.9 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Pie, apple, commercially prepared, enriched flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie, apple, commercially prepared, enriched flour vs Oil Roasted Sunflower Seeds:

• Pie, apple, commercially prepared, enriched flour has 67 times more Sodium and 33.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 39.2 times more Copper, 9.5 times more Iron, 18.1 times more Magnesium, 11.4 times more Manganese, 47.5 times more Phosphorus, 7.4 times more Potassium, 78.2 times more Selenium and 32.6 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, commercially prepared, enriched flour has 1.5 times more Omega 3, 1.5 times more Carbohydrate and 5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 4.7 times more Fat, 1.9 times more Saturated Fat, 16.6 times more Omega 6, 6.6 times more Fiber and 10.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.