Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	42.4% 1228kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.035% 0.006g	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	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	61% 34g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	92% 824μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	24.3% 0.32mg	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	17.4% 69.5μg	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	7.7% 6.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	11.3% 113mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	15% 0.13mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	34.6% 0.8mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Pumpkin Pie Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 7 ounces of Toasted Sunflower Seeds have 20.3 times more Vitamin B1, 2.4 times more Vitamin B2, 11.2 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain more Vitamin A and 2.5 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 Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Calcium, 27 times more Copper, 6.4 times more Iron, 8.1 times more Magnesium, 5.3 times more Manganese, 25.7 times more Phosphorus, 3.6 times more Potassium and 19.6 times more Zinc than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain 69.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 6 times more Energy, 436.9 times more Fat, 91.6 times more Saturated Fat, 19.8 times more Omega 3, 12463.3 times more Omega 6, 1.4 times more Fiber and 15.8 times more Protein than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein