Comparing Nutrients in 300 calories Pie crust, deep dish, frozen, baked, made with enriched flour VS Toasted Sunflower Seeds

Weight per 300 calories

• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g
• Toasted Sunflower Seeds: 48.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	4.68% 0.075g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	3.5% 1.32g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	6.27% 3.5g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.76% 0.075mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	30% 0.39mg	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	13.5% 54μg	29% 115μg	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	NA	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.34% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.32% 13.2mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	99% 0.89mg	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	17.8% 1.42mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.33% 9.8mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	44.5% 1.02mg	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	6.33% 44.3mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	1.74% 59.3mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	NA	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	2.72% 0.3mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.013% 0.48g	3700g per day for Men 19-50 years

Pie Crust, Deep Dish, Frozen, Baked, Made With Enriched Flour VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 14.7 times more Vitamin B5, 16.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Pie crust, deep dish, frozen, baked, made with enriched flour vs Toasted Sunflower Seeds:

• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have 155.6 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 17.3 times more Copper, 2.3 times more Iron, 6.4 times more Magnesium, 3.3 times more Manganese, 12.7 times more Phosphorus, 4 times more Potassium and 8.6 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.8 times more Saturated Fat and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 8.5 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour provide inadequate amounts of Fiber
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.