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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Toasted Sunflower Seeds have 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 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 Toasted Sunflower Seeds and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin B1 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 Toasted Sunflower Seed Kernels no Salt as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 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.
• While 300 kcal of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.8 times more Saturated Fat and 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pie crust, deep dish, frozen, baked, made with enriched flour 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 Toasted Sunflower Seed Kernels no Salt as well as Pie crust, deep dish, frozen, baked, made with enriched flour provide inadequate amounts of Omega 3 in 300 calories.