Comparing Nutrients in 100 grams Pie crust, standard-type, prepared from recipe, baked VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 527kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.57g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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	4.47% 1.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.92% 0.025mg	62% 0.81mg	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	16.8% 67μg	59.5% 238μg	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	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	204% 1.83mg	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	36% 2.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	92% 2.1mg	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	9.57% 67mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	38.4% 21μg	NA	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, baked VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Pie crust, standard-type, prepared from recipe, baked versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie crust, standard-type, prepared from recipe, baked vs Toasted Sunflower Seeds:

• 100 grams of Pie crust, standard-type, prepared from recipe, baked have 1.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 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 Pie crust, standard-type, prepared from recipe, baked and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Pie crust, standard-type, prepared from recipe, baked as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Pie crust, standard-type, prepared from recipe, baked vs Toasted Sunflower Seeds:

• 100 grams of Pie crust, standard-type, prepared from recipe, baked have 180.7 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 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.
• 100 grams of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie crust, standard-type, prepared from recipe, baked have 1.4 times more Saturated Fat, 7.1 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 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.
• Both Pie crust, standard-type, prepared from recipe, baked and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 grams.