Comparing Nutrients in 1 pound Sunflower Seeds VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	91% 2649kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	119% 154g	130g per day for Men 19-50 years
Sugars	16.4% 12g	98% 71g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	19% 7.26g	38g per day for Men 19-50 years
Protein	168% 94g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	13.3% 0.17mg	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	257% 1030μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	16% 14.5mg	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	1064% 160mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	23% 0.21mg	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	298% 24mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	36% 0.83mg	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	428% 2994mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• Dried Sunflower Seed Kernels have 52.9 times more Vitamin B1, 13.1 times more Vitamin B2, 31.7 times more Vitamin B3, 9.5 times more Vitamin B5, 35.4 times more Vitamin B6, 8.4 times more Vitamin B9 and 23.1 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 10.7 times more Vitamin A, 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 39.1 times more Copper, 11.7 times more Iron, 46.4 times more Magnesium, 10.7 times more Manganese, 27.5 times more Phosphorus, 9.9 times more Potassium, 53 times more Selenium and 31.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 22.3 times more Sodium and 11 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.5 times more Energy, 4.7 times more Fat, 11.2 times more Omega 6, 5.4 times more Fiber and 10.9 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 2.1 times more Omega 3, 1.7 times more Carbohydrate and 6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie, apple, commercially prepared, enriched flour have similar amounts of Saturated Fat per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.