Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	93% 2685kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	35% 11g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	149% 193g	130g per day for Men 19-50 years
Sugars	19.5% 14g	134% 97g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	162% 91g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	10.5% 0.14mg	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	20.4% 81.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	6.55% 5.9mg	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	1099% 165mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	39.5% 395mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	23.7% 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	243% 19.4mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	44% 1mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	101% 1510mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pie, fried pies, fruit per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Pie, fried pies, fruit 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, fried pies, fruit:

• 1 pound of Oil Roasted Sunflower Seeds has 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 63.1 times more Vitamin B5, 26.4 times more Vitamin B6, 13 times more Vitamin B9 and 21.1 times more Vitamin E than Pie, fried pies, fruit.
• While 1 lb of Pie, fried pies, fruit contains more Vitamin B12 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Pie, fried pies, fruit:

• 1 pound of Oil Roasted Sunflower Seeds has 4 times more Calcium, 38.4 times more Copper, 3.5 times more Iron, 12.7 times more Magnesium, 9.3 times more Manganese, 26.5 times more Phosphorus, 7.4 times more Potassium, 32.6 times more Selenium and 22.7 times more Zinc than Pie, fried pies, fruit.
• While 1 lb of Pie, fried pies, fruit contains 111 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 3.2 times more Fat, 2.9 times more Saturated Fat, 7.1 times more Omega 6, 4.1 times more Fiber and 6.7 times more Protein than Pie, fried pies, fruit.
• While 1 lb of Pie, fried pies, fruit contains 7 times more Omega 3, 1.9 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.