Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	42.4% 1228kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	47% 61.2g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	61% 34g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.1% 0.079mg	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% 472μg	7.94% 31.8μg	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	4.85% 4.37mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	15.7% 0.14mg	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	169% 13.5mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	11.2% 0.26mg	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	328% 2298mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Desserts, apple crisp, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Toasted Sunflower Seeds have 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3, 76.7 times more Vitamin B5, 20.1 times more Vitamin B6 and 14.9 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A and 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Calcium, 25.8 times more Copper, 8.3 times more Iron, 16.1 times more Magnesium, 16.3 times more Manganese, 41.4 times more Phosphorus, 6.3 times more Potassium and 29.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 117 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 3.8 times more Energy, 16.6 times more Fat, 8.7 times more Saturated Fat, 34.8 times more Omega 6, 8.2 times more Fiber and 9.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Desserts, apple crisp, prepared-from-recipe offer comparable quantities of Omega 3 per seven ounces.