Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Pie, coconut creme, commercially prepared

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Pie, coconut creme, commercially prepared: 168g

Roasted Sunflower Seeds have 2 times more energy per 100g than Pie, coconut creme, commercially prepared. It has very high energy density when compared to other foods. Pie, coconut creme, commercially prepared having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Pie, coconut creme, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.86% 0.13g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	48% 62.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	43% 31g	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	25% 9.54g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.03% 45.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	8.78% 0.11mg	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	51% 204μg	2.94% 11.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.68% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	1.68% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	7.4% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	6% 60mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	12.7% 0.11mg	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% 3.26mg	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	8% 33.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	32% 0.73mg	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	142% 992mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.17% 0.79mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.96% 72.5g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pie, Coconut Creme, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Pie, coconut creme, commercially prepared?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Pie, coconut creme, commercially prepared:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 18 times more Vitamin B3, 15 times more Vitamin B5, 6.1 times more Vitamin B6, 17.3 times more Vitamin B9 and 89.1 times more Vitamin E than Pie, coconut creme, commercially prepared.
• 500 calories of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Pie, coconut creme, commercially prepared:

• 500 calories of Roasted Sunflower Seeds have 13.8 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese, 7 times more Phosphorus, 6.7 times more Potassium, 7.7 times more Selenium and 5.8 times more Zinc than Pie, coconut creme, commercially prepared.
• While 500 kcal of Pie, coconut creme, commercially prepared contain 132.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Pie, coconut creme, commercially prepared lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, coconut creme, commercially prepared lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.5 times more Fat, 11.4 times more Omega 6, 4.4 times more Fiber and 4.7 times more Protein than Pie, coconut creme, commercially prepared.
• While 500 kcal of Pie, coconut creme, commercially prepared contain 2.6 times more Saturated Fat, 3 times more Carbohydrate and 13.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pie, coconut creme, commercially prepared offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, coconut creme, commercially prepared provide inadequate amounts of Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, coconut creme, commercially prepared provide inadequate amounts of Omega 3 in 500 calories.