Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Sunflower Seeds

Weight per 300 calories

Pie, coconut creme, commercially prepared

101g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Pie, coconut creme, commercially prepared, which is very high in comparison to other foods. Pie, coconut creme, commercially prepared having high energy density.

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie, coconut creme, commercially prepared

49%

48%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Pie, coconut creme, commercially preparedvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.2%16.7g

Fat

27.3%26.4g

16.7 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22%7.02g

Saturated Fat

7.15%2.3g

7.02 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.076g

Omega 3

1.93%0.031g

0.076 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.7%1.48g

Omega 6

69.7%12g

1.48 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29%37.6g

Carbohydrate

7.9%10.3g

37.6 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.7%18.6g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.6 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.44%1.3g

Fiber

11.6%4.4g

1.3 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.78%2.1g

Protein

19%10.7g

2.1 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pie, coconut creme, commercially preparedvs Sunflower Seeds

3.02%27μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

27 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.2%0.05mg

Vitamin B1

63.4%0.76mg

Thiamine

0.05 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.081mg

Vitamin B2

14%0.18mg

Riboflavin

0.081 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.26%0.2mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.83%0.24mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.24 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.27%0.068mg

Vitamin B6

53%0.69mg

Pyridoxine

0.068 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.76%7.05μg

Vitamin B9

29%117μg

Folates and Folic Acid

7.05 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.03%0.12μg

Vitamin B12

0%0μg

Cobalamin

0.12 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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1%6.04IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.04 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1%0.15mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.15 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.45%5.34μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.34 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pie, coconut creme, commercially preparedvs Sunflower Seeds

2.9%29mg

Calcium

4%40mg

29 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.6%0.068mg

Copper

103%0.92mg

0.068 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg

Iron

33.7%2.7mg

0.81 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.8%20mg

Magnesium

39.8%167mg

20 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg

Manganese

43.6%1mg

0.44 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.2%85.6mg

Phosphorus

48.4%339mg

85.6 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.92%65.4mg

Potassium

9.75%331mg

65.4 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.7%5.34μg

Selenium

49.5%27.2μg

5.34 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.7%205mg

Sodium

0.31%4.62mg

205 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.3%0.47mg

Zinc

23.3%2.57mg

0.47 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.18%43.5g

Water

0.066%2.43g

43.5 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pie, coconut creme, commercially prepared vs Sunflower Seeds:

Pie, coconut creme, commercially prepared has 17.6 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.1 times more Vitamin B1, 2.3 times more Vitamin B2, 21.3 times more Vitamin B3, 2.4 times more Vitamin B5, 10.1 times more Vitamin B6, 16.5 times more Vitamin B9 and 119.6 times more Vitamin E than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Sunflower Seeds:

Pie, coconut creme, commercially prepared has 44.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 13.5 times more Copper, 3.3 times more Iron, 8.3 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 5.1 times more Potassium, 5.1 times more Selenium and 5.4 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 300 calories:

Pie, coconut creme, commercially prepared has 3.1 times more Saturated Fat, 2.4 times more Omega 3, 3.7 times more Carbohydrate and 13.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 8 times more Omega 6, 3.4 times more Fiber and 5 times more Protein than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Pie, coconut creme, commercially prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie, coconut creme, commercially preparedVS Pie, fried pies, fruitSunflower SeedsVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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