Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Sunflower Seeds

Weight per 500 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 98g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched, baked or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	13% 17g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	8.55% 3.25g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	88.6% 1.15mg	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	16.7% 67μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	3.54% 0.53mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	171% 1.54mg	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	34.4% 2.76mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4% 16.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	11.5% 80.7mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	30.6% 460mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.56% 0.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.07g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 26 times more Vitamin B6, 2.9 times more Vitamin B9 and 56.7 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 59.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 16.1 times more Copper, 1.6 times more Iron, 16.6 times more Magnesium, 7 times more Phosphorus, 4.9 times more Potassium, 6.8 times more Selenium and 8.5 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.

Comparison of macro-nutrients per 500 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 2.4 times more Saturated Fat, 2.6 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 6 times more Omega 6, 2.3 times more Fiber and 2.8 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.