Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	9.46% 1.6g	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	49.4% 64g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	25% 18g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	25% 9.54g	5% 1.9g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.83% 0.076mg	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	16.2% 65μg	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	1.34% 1.2mg	0% 0mg	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	149% 22.4mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	6% 60mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	24.7% 0.22mg	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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	56% 1.3mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 34 times more Vitamin B5, 9.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 12.1 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2 times more Vitamin B1 and 9.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 8.5 times more Phosphorus, 6.5 times more Potassium, 26.3 times more Selenium and 3.6 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 182.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 17.5 times more Omega 6, 5 times more Fiber and 3.3 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.1 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.