Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	40.5% 1175kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	56% 9.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	65% 84.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	58.6% 42.5g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	71% 40g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	4.58% 0.06mg	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	116% 464μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	2.87% 2.58mg	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	481% 72mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	10.4% 0.093mg	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	106% 8.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	19.3% 0.44mg	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	323% 2260mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pie, fried pies, fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Pie, fried pies, fruit:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 63.1 times more Vitamin B5, 26.4 times more Vitamin B6, 13 times more Vitamin B9 and 21.1 times more Vitamin E than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain more Vitamin B12 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Pie, fried pies, fruit:

• 7 ounces of Oil Roasted Sunflower Seeds have 4 times more Calcium, 38.4 times more Copper, 3.5 times more Iron, 12.7 times more Magnesium, 9.3 times more Manganese, 26.5 times more Phosphorus, 7.4 times more Potassium, 32.6 times more Selenium and 22.7 times more Zinc than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 111 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Energy, 3.2 times more Fat, 2.9 times more Saturated Fat, 7.1 times more Omega 6, 4.1 times more Fiber and 6.7 times more Protein than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 7 times more Omega 3, 1.9 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.