Comparing Nutrients in 1 pound Pie crust, standard-type, prepared from recipe, baked VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	162% 157g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	158% 2.53g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	72% 93g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	20.3% 7.7g	137% 52g	38g per day for Men 19-50 years
Protein	52% 29g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	76% 304μg	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	0% 0mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	164% 13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	43.4% 304mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	NA	55μg per day for Men 19-50 years
Sodium	164% 2458mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, baked VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, standard-type, prepared from recipe, baked 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, standard-type, prepared from recipe, baked vs Toasted Sunflower Seeds:

• 1 pound of Pie crust, standard-type, prepared from recipe, baked has 1.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B3, 39.9 times more Vitamin B5, 32.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Pie crust, standard-type, prepared from recipe, baked as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Pie crust, standard-type, prepared from recipe, baked vs Toasted Sunflower Seeds:

• 1 pound of Pie crust, standard-type, prepared from recipe, baked has 180.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Calcium, 20.2 times more Copper, 2.4 times more Iron, 9.2 times more Magnesium, 4.9 times more Manganese, 17.3 times more Phosphorus, 7.3 times more Potassium and 12 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• 1 pound of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, standard-type, prepared from recipe, baked has 1.4 times more Saturated Fat, 7.1 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Fat, 4.4 times more Omega 6, 6.8 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Toasted Sunflower Seeds offer comparable quantities of Energy per one pound.