Comparing Nutrients in 500 calories Canned Pumpkin Pie Mix VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Canned Pumpkin Pie Mix: 481g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 5.7 times more energy per unit of mass than Canned Pumpkin Pie Mix, which is very high in comparison to other foods. Canned Pumpkin Pie Mix having average energy density.

Discover which food has more nutrients per 500 calories - Canned Pumpkin Pie Mix or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Pumpkin Pie Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.085% 0.014g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	105% 40g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	222% 1995μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.76mg	51.5% 0.67mg	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	42% 168μg	49.4% 198μg	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	18.7% 17mg	1.03% 0.93mg	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	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.8% 178mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	169% 1.52mg	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	63.7% 5.1mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	76.4% 1.76mg	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	31% 216mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	9.6% 5.3μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.035% 1.3g	3700g per day for Men 19-50 years

Canned Pumpkin Pie Mix VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Pumpkin Pie Mix or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Pumpkin Pie Mix vs Oil Roasted Sunflower Seeds:

• 500 calories of Canned Pumpkin Pie Mix have more Vitamin A, 2.4 times more Vitamin B2 and 18.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Pumpkin Pie Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Pumpkin Pie Mix vs Oil Roasted Sunflower Seeds:

• 500 calories of Canned Pumpkin Pie Mix have 2.4 times more Calcium, 1.4 times more Iron, 1.6 times more Potassium and 394.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 4.7 times more Copper, 1.4 times more Magnesium, 4.4 times more Phosphorus, 12.5 times more Selenium and 3.4 times more Zinc than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Canned Pumpkin Pie Mix lack sufficient amounts of Selenium
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Pumpkin Pie Mix have 6.6 times more Carbohydrate and 4.5 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 69.3 times more Fat, 19.1 times more Saturated Fat, 2003.2 times more Omega 6 and 3.2 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 6 and Protein
• Both Canned Pumpkin Pie Mix as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.