Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.8% 1008kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	57.5% 18.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55.4% 21g	38g per day for Men 19-50 years
Protein	23% 13g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	121% 1.57mg	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	33.7% 135μg	116% 464μg	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	0% 0mg	2.43% 2.2mg	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	7.14% 1.07mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	398% 3.58mg	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	69.5% 5.56mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	23.2% 163mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Oil Roasted Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 15.3 times more Vitamin B5, 17.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 67.3 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Oil Roasted Sunflower Seeds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 155.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 18.6 times more Copper, 1.5 times more Iron, 7.5 times more Magnesium, 13.9 times more Phosphorus, 4.2 times more Potassium, 11.5 times more Selenium and 10.2 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.3 times more Saturated Fat, 1.7 times more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, 10.3 times more Omega 6, 3.2 times more Fiber and 3.1 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.