Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Toasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	42.4% 1228kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	24% 4.1g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	61% 34g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.8% 0.075mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	7.06% 6.35mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	10% 0.091mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	15.7% 0.36mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pie, apple, commercially prepared, enriched flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Toasted Sunflower Seeds have 11.6 times more Vitamin B1, 10.6 times more Vitamin B2, 16 times more Vitamin B3, 59.3 times more Vitamin B5, 21.2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain more Vitamin A and 2.3 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 Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 39.9 times more Copper, 15.1 times more Iron, 18.4 times more Magnesium, 11.6 times more Manganese, 48.3 times more Phosphorus, 7.6 times more Potassium and 33.1 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 67 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.6 times more Energy, 5.2 times more Fat, 1.6 times more Saturated Fat, 18.1 times more Omega 6, 7.2 times more Fiber and 9.1 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 1.6 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.