Comparing Nutrients in 7 ounces Pie, coconut creme, commercially prepared VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 591kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	7.47% 5.4g	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	6.8% 2.58g	58% 22g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	123% 1.6mg	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	3.47% 14μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	404% 3.63mg	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	20% 1.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	182% 4.2mg	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	24% 169mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, coconut creme, commercially prepared vs Roasted Sunflower Seeds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 35.2 times more Vitamin B3, 29.3 times more Vitamin B5, 11.8 times more Vitamin B6, 33.9 times more Vitamin B9, more Vitamin C and 174 times more Vitamin E than Pie, coconut creme, commercially prepared.

Comparing minerals per 7 ounces for Pie, coconut creme, commercially prepared vs Roasted Sunflower Seeds:

• Pie, coconut creme, commercially prepared has 68 times more Sodium and 36 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 26.9 times more Copper, 4.8 times more Iron, 6.5 times more Magnesium, 4.8 times more Manganese, 13.6 times more Phosphorus, 13.1 times more Potassium, 15 times more Selenium and 11.3 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, coconut creme, commercially prepared has 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 3 times more Fat, 22.3 times more Omega 6, 8.5 times more Fiber and 9.2 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 7 oz.
• Both Pie, coconut creme, commercially prepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.