Comparing Nutrients in 1 pound Pie, cherry, commercially prepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, commercially prepared	3%	37%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.7% 1179kcal	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	36.3% 11.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	80% 104g	130g per day for Men 19-50 years
Sugars	89.4% 65g	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	9.55% 3.63g	127% 48g	38g per day for Men 19-50 years
Protein	16% 9.07g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	4.54% 4.1mg	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	23% 3.45mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	27.2% 2.18mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	18.8% 132mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	5.66% 210g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, commercially prepared VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, cherry, commercially prepared versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Pie, cherry, commercially prepared has more Vitamin A and 2.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 13.9 times more Vitamin B1, 9.7 times more Vitamin B2, 20.7 times more Vitamin B3, 21.8 times more Vitamin B5, 19.3 times more Vitamin B6, 8.7 times more Vitamin B9 and 47.8 times more Vitamin E than Pie, cherry, commercially prepared.
• 1 pound of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Pie, cherry, commercially prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Pie, cherry, commercially prepared has 82 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.3 times more Calcium, 45.1 times more Copper, 8.9 times more Iron, 15.9 times more Magnesium, 14.9 times more Manganese, 39.3 times more Phosphorus, 6 times more Potassium, 65.2 times more Selenium and 28.9 times more Zinc than Pie, cherry, commercially prepared.
• 1 pound of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, cherry, commercially prepared has 1.7 times more Omega 3, 1.7 times more Carbohydrate and 4.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Energy, 4.7 times more Fat, 2.8 times more Saturated Fat, 17.8 times more Omega 6, 13.3 times more Fiber and 10 times more Protein than Pie, cherry, commercially prepared.