Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, baked

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Pie crust, standard-type, prepared from recipe, baked: 95g

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

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	48% 8.13g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	0.22% 0.16g	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	4.24% 1.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	1.82% 0.024mg	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	16% 63.6μg	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	1.03% 0.93mg	0% 0mg	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	205% 30.7mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	9.6% 0.086mg	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	34.3% 2.74mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.16% 13.3mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	17.7% 0.41mg	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	9.1% 63.6mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• Oil Roasted Sunflower Seed Kernels have 34.9 times more Vitamin B5, 28.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 104.3 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 1.4 times more Vitamin B1 and 5.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• Oil Roasted Sunflower Seed Kernels have 7.7 times more Calcium, 17.6 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 4.3 times more Manganese, 15.1 times more Phosphorus, 6.4 times more Potassium, 3.3 times more Selenium and 10.5 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 203 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Fat, 3.6 times more Omega 6, 5.6 times more Fiber and 2.8 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 1.4 times more Saturated Fat, 7.7 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.