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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• 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 - Roasted Sunflower Seeds or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Roasted 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	26.5% 25.7g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	20.8% 27g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	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	4.55% 0.055mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	1.18% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.02% 8.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	1.9% 7.97mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	5.45% 38mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	1.12% 38mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	2.28% 0.25mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.15% 5.58g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 36 times more Vitamin B5, 29.1 times more Vitamin B6, 3.2 times more Vitamin B9 and 76.2 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 4.1 times more Vitamin B1 and 6.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Calcium, 18.2 times more Copper, 8.3 times more Magnesium, 4.4 times more Manganese, 15.6 times more Phosphorus, 11.5 times more Potassium, 3.4 times more Selenium and 10.9 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 199.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Fat, 3.5 times more Omega 6, 5.9 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 1.8 times more Saturated Fat, 8.9 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.