Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Pie, apple, commercially prepared, enriched flour

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Pie, apple, commercially prepared, enriched flour: 42.2g

Toasted Sunflower Seeds have 2.6 times more energy per 100g than Pie, apple, commercially prepared, enriched flour. It has very high energy density when compared to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	4.8% 4.64g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	4.9% 1.86g	1.78% 0.68g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	1.43% 0.8g	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	1.5% 13.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	0.98% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	0.88% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	1.23% 0.016mg	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	9.6% 38.4μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.18% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.23mg	1.5% 1.35mg	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	4.28% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	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	0.92% 9.2mg	0.46% 4.64mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	2.16% 0.019mg	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	13.8% 1.1mg	2.37% 0.19mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	0.7% 2.95mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	3.34% 0.077mg	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	26.7% 187mg	1.45% 10mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	0.81% 27.4mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.42μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	5.65% 85mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.61% 0.068mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.6% 22g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Pie, Apple, Commercially Prepared, Enriched Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Pie, apple, commercially prepared, enriched flour?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 100 calories of Toasted Sunflower Seeds have 4.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 22.7 times more Vitamin B5, 8.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• 100 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Pie, apple, commercially prepared, enriched flour:

• 100 calories of Toasted Sunflower Seeds have 15.3 times more Copper, 5.8 times more Iron, 7.1 times more Magnesium, 4.4 times more Manganese, 18.5 times more Phosphorus, 2.9 times more Potassium and 12.7 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 100 kcal of Pie, apple, commercially prepared, enriched flour contain 175 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 2 times more Fat, 6.9 times more Omega 6, 2.8 times more Fiber and 3.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 100 kcal of Pie, apple, commercially prepared, enriched flour contain 1.7 times more Saturated Fat, 4.1 times more Omega 3 and 4.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein