Comparing Nutrients in 7 ounces Pie, Dutch Apple, Commercially Prepared VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 575kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	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	68% 88.4g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 22g	% 4.96g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	45% 17g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	10.4% 41.7μg	113% 450μg	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	12.6% 11.3mg	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	12.7% 1.9mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22.6% 1.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	8.22% 57.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, Dutch Apple, Commercially Prepared vs Sunflower Seeds:

• Pie, Dutch Apple, Commercially Prepared has 6 times more Vitamin A, 4.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Vitamin B1, 5.3 times more Vitamin B2, 7.6 times more Vitamin B3, 11.8 times more Vitamin B5, 34.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 36.6 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pie, Dutch Apple, Commercially Prepared vs Sunflower Seeds:

• Pie, Dutch Apple, Commercially Prepared has 22.2 times more Sodium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 12.2 times more Copper, 5.8 times more Iron, 40.6 times more Magnesium, 8.4 times more Manganese, 22.8 times more Phosphorus, 8.5 times more Potassium, 24.1 times more Selenium and 26.3 times more Zinc than Pie, Dutch Apple, Commercially Prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, Dutch Apple, Commercially Prepared has 2 times more Omega 3, 2.2 times more Carbohydrate and 8.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 4.5 times more Fat, 1.9 times more Saturated Fat, 11.5 times more Omega 6, 5.4 times more Fiber and 9.6 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.