Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Sunflower Seeds	Recommended Dietary Allowance
Energy	31.3% 907kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	45% 17g	38g per day for Men 19-50 years
Protein	14% 7.74g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.17% 0.46mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	205% 2.67mg	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	4.96% 20μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	397% 3.57mg	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	9.43% 0.75mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	168% 3.87mg	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	15% 105mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 35.5 times more Vitamin B2, 15.2 times more Vitamin B3, 4.9 times more Vitamin B5, 18.9 times more Vitamin B6, 22.7 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

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

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 64 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 26.5 times more Copper, 13.8 times more Iron, 20.3 times more Magnesium, 3.6 times more Manganese, 12.5 times more Phosphorus, 6.6 times more Potassium and 16.7 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 12.7 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 1.8 times more Fat, 2.3 times more Omega 6, 9.6 times more Fiber and 5.3 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.