Comparing Nutrients in 1 pound Pie, coconut creme, commercially prepared VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.6% 1352kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	72% 93g	130g per day for Men 19-50 years
Sugars	116% 84g	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	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	15.5% 5.9g	137% 52g	38g per day for Men 19-50 years
Protein	17% 9.53g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	281% 3.65mg	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	7.94% 31.8μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.54% 27.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	924% 8.3mg	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	45.4% 3.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	417% 9.6mg	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	55% 386mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	NA	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	219% 24mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Pie, coconut creme, commercially prepared vs Toasted Sunflower Seeds:

• 1 pound of Pie, coconut creme, commercially prepared has more Vitamin A and more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.5 times more Vitamin B1, 3.6 times more Vitamin B2, 21 times more Vitamin B3, 29.4 times more Vitamin B5, 11.8 times more Vitamin B6 and 34 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, coconut creme, commercially prepared vs Toasted Sunflower Seeds:

• 1 pound of Pie, coconut creme, commercially prepared has 68 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2 times more Calcium, 27 times more Copper, 8.5 times more Iron, 6.5 times more Magnesium, 4.8 times more Manganese, 13.6 times more Phosphorus, 7.6 times more Potassium and 11.3 times more Zinc than Pie, coconut creme, commercially prepared.
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, coconut creme, commercially prepared has 1.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Energy, 3.4 times more Fat, 25.5 times more Omega 6, 8.8 times more Fiber and 8.2 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat and Omega 3 per one pound.