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

Weight per 300 calories

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled
62g
Oil Roasted Sunflower Seeds
50.7g

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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled
3%
45%
52%
Oil Roasted Sunflower Seeds
13%
73%
14%
300 kcal ▼

Macro Nutrients

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Oil Roasted 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%26g
15 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.86%3.16g
Saturated Fat
11%3.6g
3.16 gvs3.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.4%0.18g
Omega 3
2.57%0.041g
0.18 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.6%4g
Omega 6
102%17.3g
4 gvs17.3 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
8.92%11.6g
39.6 gvs11.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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32%23.3g
Sugars
2.17%1.58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23.3 gvs1.58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.38g
NA gvs0.38 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.45%0.93g
Fiber
14%5.37g
0.93 gvs5.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.54%2.54g
Protein
18%10g
2.54 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Oil Roasted Sunflower Seeds
13%118μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
118 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.27%0.063mg
Vitamin B1
13.5%0.16mg
Thiamine
0.063 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.2%0.11mg
Vitamin B2
11%0.14mg
Riboflavin
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.1%1.3mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
1.3 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.68%0.13mg
Vitamin B5
70.3%3.5mg
Pantothenic acid
0.13 mgvs3.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.67%0.022mg
Vitamin B6
31%0.4mg
Pyridoxine
0.022 mgvs0.4 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
29.6%119μg
Folates and Folic Acid
21 μgvs119 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
0.62%0.56mg
Ascorbic acid
0 mgvs0.56 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
123%18.4mg
Tocopherols and Tocotrienols
1.4 mgvs18.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.5%15μg
Vitamin K
1.3%1.57μg
Phytomenadione or phylloquinone
15 μgvs1.57 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 Oil Roasted Sunflower Seeds
1.24%12.4mg
Calcium
4.4%44mg
12.4 mgvs44 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg
Copper
102%0.91mg
0.076 mgvs0.91 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
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
27%2.17mg
1.3 mgvs2.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.66%11mg
Magnesium
15.3%64.4mg
11 mgvs64.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.2%0.28mg
Manganese
46%1.05mg
0.28 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
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
82.5%577mg
39.7 mgvs577 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.57%53.3mg
Potassium
7.2%245mg
53.3 mgvs245 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.65%3.66μg
Selenium
72%39.6μg
3.66 μgvs39.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23%347mg
Sodium
0.1%1.52mg
347 mgvs1.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.6%0.29mg
Zinc
24%2.64mg
0.29 mgvs2.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
0.021%0.78g
3.8 gvs0.78 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 Oil Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oil Roasted 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, unbakedOil Roasted Sunflower SeedsVS Pie crust, standard-type, prepared from recipe, unbakedPie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted 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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