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

Weight per 500 calories

• Pie crust, standard-type, frozen, ready-to-bake, unenriched: 109g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.4 times more energy per unit of mass than Pie crust, standard-type, frozen, ready-to-bake, unenriched, which is very high in comparison to other foods. Pie crust, standard-type, frozen, ready-to-bake, unenriched having very high energy density.

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, unenriched or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	15% 4.77g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	65.7% 11g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	12.8% 16.6g	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	2.6% 0.98g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	7.6% 4.27g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.56% 0.055mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.84% 0.011mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.76% 0.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.98% 0.078mg	50% 0.65mg	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	2.74% 11μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.37% 0.033μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	8.27% 0.074mg	165% 1.5mg	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	5.2% 0.42mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	74.2% 1.7mg	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	8.3% 58mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 630mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.022% 0.81g	3700g per day for Men 19-50 years

Pie Crust, Standard-type, Frozen, Ready-to-bake, Unenriched VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, unenriched or Toasted Sunflower Seeds?

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

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B1, 21 times more Vitamin B2, 5.6 times more Vitamin B3, 22.6 times more Vitamin B5, 8.4 times more Vitamin B6 and 17.6 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 260.1 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 19.9 times more Copper, 13.2 times more Iron, 6 times more Magnesium, 2.9 times more Manganese, 16.1 times more Phosphorus, 3.7 times more Potassium and 13 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 13 times more Omega 3 and 2.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 2.7 times more Omega 6, 9.4 times more Fiber and 3.3 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched provide inadequate amounts of Fiber and Protein
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3