Comparing Nutrients in 500 calories Sunflower Seeds VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 96g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	38.7% 50.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	2.95% 0.038mg	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	48.6% 194μg	22.6% 90μg	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	1.33% 1.2mg	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	201% 30mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	9.5% 0.085mg	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	56% 4.5mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	22.2% 0.51mg	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	80.7% 565mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	8.72% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.21% 7.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Dried Sunflower Seed Kernels have 5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 30 times more Vitamin B6, 2.2 times more Vitamin B9 and 22.6 times more Vitamin E than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 18 times more Copper, 1.9 times more Iron, 17.1 times more Magnesium, 3.3 times more Manganese, 7.6 times more Phosphorus, 5.6 times more Potassium, 9.5 times more Selenium and 8.6 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 48.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 5.5 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.2 times more Saturated Fat, 2.4 times more Omega 3 and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 500 kcal.