Comparing Nutrients in 1 pound Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73.2% 2123kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	16.7% 6.35g	132% 50.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	87.3% 349μg	269% 1075μg	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	NA	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.5% 5.62mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	922% 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	128% 10.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	416% 9.57mg	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	44% 308mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	218% 24mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Roasted Sunflower Seeds:

• 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2.1 times more Vitamin B1 and 5.6 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 19.6 times more Vitamin B5, 17.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 21 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Roasted Sunflower Seeds:

• 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 117.7 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 3.5 times more Calcium, 23.2 times more Copper, 1.7 times more Iron, 8.6 times more Magnesium, 4.4 times more Manganese, 17 times more Phosphorus, 9.3 times more Potassium, 17.6 times more Selenium and 11.5 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.6 times more Saturated Fat, 1.7 times more Omega 3 and 1.9 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Fat, 9.8 times more Omega 6, 7.9 times more Fiber and 3.5 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Roasted Sunflower Seeds offer comparable quantities of Energy per one pound.