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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	40% 1159kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	57% 74g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	50.7% 36.8g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	10.4% 0.13mg	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	113% 450μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	15% 0.13mg	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	130% 10.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	37.8% 0.87mg	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	187% 1310mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pie, coconut creme, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seeds have 29.6 times more Vitamin B1, 4.4 times more Vitamin B2, 41.7 times more Vitamin B3, 4.7 times more Vitamin B5, 19.8 times more Vitamin B6, 32.4 times more Vitamin B9 and 234.5 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seeds have 2.7 times more Calcium, 26.5 times more Copper, 6.6 times more Iron, 16.3 times more Magnesium, 4.5 times more Manganese, 7.8 times more Phosphorus, 9.9 times more Potassium, 10 times more Selenium and 10.6 times more Zinc than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 22.7 times more Sodium than Dried Sunflower Seed Kernels.
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 2 times more Energy, 3.1 times more Fat, 15.7 times more Omega 6, 6.6 times more Fiber and 9.9 times more Protein than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.6 times more Saturated Fat, 1.9 times more Carbohydrate and 7.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per seven ounces.