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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	93% 2685kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	122% 39g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	158% 2.53g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	166% 215g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.06% 0.77g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	162% 91g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	8.72% 0.11mg	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	265% 1061μg	76% 304μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	39.5% 395mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	46% 0.41mg	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	243% 19.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	85% 1.95mg	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	738% 5166mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	164% 2458mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.2% 44.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B3, 39.2 times more Vitamin B5, 31.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 117.2 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 8.7 times more Calcium, 19.8 times more Copper, 1.5 times more Iron, 9.1 times more Magnesium, 4.8 times more Manganese, 17 times more Phosphorus, 7.2 times more Potassium, 3.7 times more Selenium and 11.8 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 180.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 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 Oil Roasted Sunflower Seeds has 1.5 times more Fat, 4 times more Omega 6, 18.3 times more Sugars, 6.2 times more Fiber and 3.1 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 6.9 times more Omega 3 and 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Energy and Saturated Fat per one pound.