Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Pie, apple, commercially prepared, enriched flour

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Pie, apple, commercially prepared, enriched flour: 211g

Oil Roasted Sunflower Seeds have 2.5 times more energy per 100g than Pie, apple, commercially prepared, enriched flour. It has very high energy density when compared to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	25% 8g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	55% 71.7g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	45.5% 33g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	30.3% 17g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	6.17% 0.08mg	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	49.4% 198μg	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	7.5% 6.75mg	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	205% 30.7mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	10.8% 0.097mg	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	45% 3.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	16.7% 0.38mg	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	137% 962mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	2.98% 110g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Pie, Apple, Commercially Prepared, Enriched Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Pie, apple, commercially prepared, enriched flour?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Oil Roasted Sunflower Seeds have 4.6 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 23.3 times more Vitamin B5, 8.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 9.6 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Oil Roasted Sunflower Seeds have 15.7 times more Copper, 3.8 times more Iron, 7.3 times more Magnesium, 4.6 times more Manganese, 19 times more Phosphorus, 3 times more Potassium, 31.3 times more Selenium and 13 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 167.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.9 times more Fat, 6.6 times more Omega 6, 2.7 times more Fiber and 4.2 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 1.3 times more Saturated Fat, 3.8 times more Omega 3, 3.7 times more Carbohydrate and 12.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein