Comparing Nutrients in 1 pound Canned Pumpkin Pie Mix VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	16.3% 472kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	99% 37.6g	68% 26g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	209% 1882μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	192% 2.5mg	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	39.7% 159μg	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	17.6% 16mg	13.6% 12.2mg	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	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16.8% 168mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	805% 7.24mg	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	60% 4.8mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	202% 22mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pumpkin Pie Mix versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Pumpkin Pie Mix vs Sunflower Seed Butter:

• 1 pound of Canned Pumpkin Pie Mix has 1.3 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 18 times more Vitamin B3, 3.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Canned Pumpkin Pie Mix as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin Pie Mix vs Sunflower Seed Butter:

• 1 pound of Canned Pumpkin Pie Mix has 69.3 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Calcium, 23.5 times more Copper, 3.9 times more Iron, 19.4 times more Magnesium, 5.2 times more Manganese, 14.8 times more Phosphorus, 4.2 times more Potassium, 94.9 times more Selenium and 18.1 times more Zinc than Canned Pumpkin Pie Mix.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin Pie Mix has 1.5 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 5.9 times more Energy, 424.6 times more Fat, 72 times more Saturated Fat, 12.5 times more Omega 3, 3245.3 times more Omega 6 and 15.9 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein