Comparing Nutrients in 7 ounces Canned Pumpkin Pie Mix VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.1% 206kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	92% 824μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	84% 1.1mg	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	17.4% 69.5μg	118% 470μg	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	7.7% 6.95mg	5.95% 5.36mg	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	NA	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	352% 3.17mg	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	26.3% 2.1mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	179% 4.1mg	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	12.8% 89.3mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pumpkin Pie Mix versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pumpkin Pie Mix vs Sunflower Seed Butter:

• 7 ounces of Canned Pumpkin Pie Mix have 1.3 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 18 times more Vitamin B3, 3.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Sunflower Seed Butter provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Canned Pumpkin Pie Mix as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pumpkin Pie Mix vs Sunflower Seed Butter:

• 7 ounces of Canned Pumpkin Pie Mix have 69.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Calcium, 23.5 times more Copper, 3.9 times more Iron, 19.4 times more Magnesium, 5.2 times more Manganese, 14.8 times more Phosphorus, 4.2 times more Potassium, 94.9 times more Selenium and 18.1 times more Zinc than Canned Pumpkin Pie Mix.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pumpkin Pie Mix have 1.5 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 5.9 times more Energy, 424.6 times more Fat, 72 times more Saturated Fat, 12.5 times more Omega 3, 3245.3 times more Omega 6 and 15.9 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Sunflower Seed Butter offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein