Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	40% 1155kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	98% 128g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	49.6% 36g	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	% 36g	g per day for Men 19-50 years
Fiber	58% 22g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11.6% 0.15mg	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	118% 470μg	32.2% 129μg	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	0% 0mg	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	345% 51.8mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	49% 0.44mg	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	94% 7.54mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	111% 2.55mg	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	327% 2292mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.23% 8.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B3, 39.6 times more Vitamin B5, 10.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and 14.1 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.7 times more Vitamin B1 and 8.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Calcium, 8.2 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 1.6 times more Manganese, 9.9 times more Phosphorus, 7.5 times more Potassium, 30.5 times more Selenium and 4.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 157 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 20.3 times more Omega 6, 5.8 times more Fiber and 3.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.7 times more Carbohydrate and 6.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy, Saturated Fat and Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.