Comparing Nutrients in 1 pound Pie crust, refrigerated, regular, unbaked VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.6% 2018kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	21.5% 8.16g	137% 52g	38g per day for Men 19-50 years
Protein	24% 13.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	28.3% 113μg	270% 1080μg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	58% 4.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	29% 204mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	9.74% 331mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	124% 1855mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	219% 24mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, unbaked VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, refrigerated, regular, unbaked 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 crust, refrigerated, regular, unbaked vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.7 times more Vitamin B3, 22.8 times more Vitamin B5, 40.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• 1 pound of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Pie crust, refrigerated, regular, unbaked as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, refrigerated, regular, unbaked vs Toasted Sunflower Seeds:

• 1 pound of Pie crust, refrigerated, regular, unbaked has 136.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Calcium, 40.8 times more Copper, 6.7 times more Iron, 16.1 times more Magnesium, 11.7 times more Manganese, 25.7 times more Phosphorus, 6.7 times more Potassium and 26.5 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 1 pound of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, refrigerated, regular, unbaked has 1.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 2.2 times more Fat, 12.5 times more Omega 6, 6.4 times more Fiber and 5.8 times more Protein than Pie crust, refrigerated, regular, unbaked.