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Comparing Nutrients in 300 calories Pie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Sunflower Seeds

Weight per 300 calories

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled
62g
Sunflower Seeds
51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled
3%
45%
52%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs 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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15.6%15g
Fat
27.3%26.4g
15 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.86%3.16g
Saturated Fat
7.15%2.3g
3.16 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.4%0.18g
Omega 3
1.93%0.031g
0.18 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.6%4g
Omega 6
69.7%12g
4 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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30.5%39.6g
Carbohydrate
7.9%10.3g
39.6 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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32%23.3g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23.3 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.45%0.93g
Fiber
11.6%4.4g
0.93 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.54%2.54g
Protein
19%10.7g
2.54 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Sunflower Seeds
13%118μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
118 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.27%0.063mg
Vitamin B1
63.4%0.76mg
Thiamine
0.063 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.2%0.11mg
Vitamin B2
14%0.18mg
Riboflavin
0.11 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.1%1.3mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
1.3 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.68%0.13mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.13 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.67%0.022mg
Vitamin B6
53%0.69mg
Pyridoxine
0.022 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.27%21μg
Vitamin B9
29%117μg
Folates and Folic Acid
21 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.52%0.012μg
Vitamin B12
0%0μg
Cobalamin
0.012 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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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.42%1.4mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
1.4 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.5%15μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
15 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Sunflower Seeds
1.24%12.4mg
Calcium
4%40mg
12.4 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg
Copper
103%0.92mg
0.076 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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16.4%1.3mg
Iron
33.7%2.7mg
1.3 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.66%11mg
Magnesium
39.8%167mg
11 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.2%0.28mg
Manganese
43.6%1mg
0.28 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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5.67%39.7mg
Phosphorus
48.4%339mg
39.7 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.57%53.3mg
Potassium
9.75%331mg
53.3 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.65%3.66μg
Selenium
49.5%27.2μg
3.66 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23%347mg
Sodium
0.31%4.62mg
347 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.6%0.29mg
Zinc
23.3%2.57mg
0.29 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
0.066%2.43g
3.8 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 crust, cookie-type, prepared from recipe, graham cracker, chilled vs Sunflower Seeds:
Comparing minerals per 300 calories for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Pie crust, standard-type, prepared from recipe, unbakedSunflower SeedsVS Pie crust, standard-type, prepared from recipe, unbakedPie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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