Comparing Nutrients in 300 calories Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, baked

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Pie crust, standard-type, prepared from recipe, baked: 57g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	28.7% 4.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	20.8% 27g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.13% 0.097g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.1% 0.014mg	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	29% 117μg	9.54% 38μg	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	0.8% 0.72mg	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	120% 18mg	1.18% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.02% 8.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	4% 40mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	5.76% 0.052mg	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	33.7% 2.7mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	1.9% 7.97mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	10.6% 0.24mg	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	48.4% 339mg	5.45% 38mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	1.12% 38mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	2.28% 0.25mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.15% 5.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B5, 48.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 102.4 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried 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 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• Dried Sunflower Seed Kernels have 7 times more Calcium, 17.8 times more Copper, 1.6 times more Iron, 20.9 times more Magnesium, 4.1 times more Manganese, 8.9 times more Phosphorus, 8.7 times more Potassium, 2.3 times more Selenium and 10.3 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 66.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Fat, 2.4 times more Omega 6, 4.6 times more Fiber and 2.9 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 2.1 times more Saturated Fat, 10.3 times more Omega 3 and 2.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.