Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	20% 582kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	29.5% 21.4g	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	29.2% 11g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	2.3% 0.03mg	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	59.3% 237μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	1.44% 1.3mg	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	174% 26mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	7% 70mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	5.22% 0.047mg	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	47.5% 3.8mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	9.74% 0.22mg	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	165% 1155mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	22% 333mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Pie, fried pies, fruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 4.9 times more Vitamin B3, 64 times more Vitamin B5, 26.8 times more Vitamin B6, 13.2 times more Vitamin B9 and 15.2 times more Vitamin E than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.3 times more Vitamin B1, more Vitamin B12 and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie, fried pies, fruit have similar amounts of Vitamin C per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Pie, fried pies, fruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Calcium, 38.9 times more Copper, 3.1 times more Iron, 12.9 times more Magnesium, 9.4 times more Manganese, 26.9 times more Phosphorus, 13.1 times more Potassium, 33 times more Selenium and 23 times more Zinc than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 111 times more Sodium and 31.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 3.1 times more Fat, 2.1 times more Saturated Fat, 6.8 times more Omega 6, 4.3 times more Fiber and 6.4 times more Protein than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 8.2 times more Omega 3, 1.8 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.