Comparing Nutrients in 7 ounces Sunflower Seeds VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	40% 1159kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	68.8% 22g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	89.3% 116g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	3.05% 0.04mg	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	16% 63.5μg	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	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	11.2% 0.1mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	18% 0.41mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Pie crust, refrigerated, regular, baked:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 9.6 times more Vitamin B2, 6.5 times more Vitamin B3, 3.8 times more Vitamin B5, 67.3 times more Vitamin B6, 7.1 times more Vitamin B9 and 703.4 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• Both Dried Sunflower Seed Kernels as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Pie crust, refrigerated, regular, baked:

• Dried Sunflower Seed Kernels have 6.5 times more Calcium, 35.3 times more Copper, 4.6 times more Iron, 36.1 times more Magnesium, 9.3 times more Manganese, 12.7 times more Phosphorus, 7.8 times more Potassium, 11.8 times more Selenium and 22.7 times more Zinc than Pie crust, refrigerated, regular, baked.
• While Pie crust, refrigerated, regular, baked contains 52.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Fat, 6.7 times more Omega 6, 6.1 times more Fiber and 6.1 times more Protein than Pie crust, refrigerated, regular, baked.
• While Pie crust, refrigerated, regular, baked contains 2.5 times more Saturated Fat, 2.5 times more Omega 3 and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pie crust, refrigerated, regular, baked have similar amounts of Energy per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Glucose and Sucrose in 7 oz.