Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	42.4% 1228kcal	36% 1046kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	100% 17g	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	NA	0.47% 0.34g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	61% 34g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	3.8% 0.05mg	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	33.2% 133μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	11.3% 113mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	20% 0.18mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	37% 0.85mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	76% 42μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pie crust, standard-type, prepared from recipe, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B3, 39.9 times more Vitamin B5, 32.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, baked.
• Both Toasted Sunflower Seeds and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Toasted Sunflower Seeds have 5.7 times more Calcium, 20.2 times more Copper, 2.4 times more Iron, 9.2 times more Magnesium, 4.9 times more Manganese, 17.3 times more Phosphorus, 7.3 times more Potassium and 12 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 180.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Fat, 4.4 times more Omega 6, 6.8 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.4 times more Saturated Fat, 7.1 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Energy per seven ounces.