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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Sunflower Seeds	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	91% 2649kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	115% 37g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	163% 212g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	168% 94g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	16.4% 0.21mg	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	87.3% 349μg	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	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	40% 0.36mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	94% 2.16mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	2.18% 80.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5, 28.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 28.4 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Sunflower Seed Kernels have 3.9 times more Calcium, 22.8 times more Copper, 2.3 times more Iron, 21.7 times more Magnesium, 4.1 times more Manganese, 9.7 times more Phosphorus, 7.1 times more Potassium, 11.8 times more Selenium and 10.9 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 39.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.8 times more Fat, 6.9 times more Omega 6, 6.1 times more Fiber and 3.8 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.8 times more Saturated Fat, 1.9 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 lb.