Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Pie crust, standard-type, dry mix, prepared, baked

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Pie crust, standard-type, dry mix, prepared, baked

60g

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

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pie crust, standard-type, dry mix, prepared, baked?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Pie crust, standard-type, dry mix, prepared, baked

55%

40%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Pie crust, standard-type, dry mix, prepared, baked

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

26.5%25.7g

Fat

18.8%18.2g

25.7 gvs18.2 g

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

Find Nuts and Seeds rich in Fat

8.4%2.7g

Saturated Fat

14.4%4.6g

2.7 gvs4.6 g

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

Find Nuts and Seeds rich in Saturated Fat

2.22%0.036g

Omega 3

7.22%0.12g

0.036 gvs0.12 g

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

Find Nuts and Seeds rich in Omega 3

99%17g

Omega 6

13%2.2g

17 gvs2.2 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

9.54%12.4g

Carbohydrate

23.2%30g

12.4 gvs30 g

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

Find Nuts and Seeds rich in Carbohydrate

1.94%1.4g

Sugars

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

1.4 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

15%5.72g

Fiber

2.84%1.08g

5.72 gvs1.08 g

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

Find Nuts and Seeds rich in Fiber

17.8%9.96g

Protein

7.16%4g

9.96 gvs4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Pie crust, standard-type, dry mix, prepared, baked

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

4.55%0.055mg

Vitamin B1

15%0.18mg

Thiamine

0.055 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

9.75%0.13mg

Vitamin B2

8.57%0.11mg

Riboflavin

0.13 mgvs0.11 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

22.7%3.63mg

Vitamin B3

8.9%1.42mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs1.42 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

2%0.1mg

Pantothenic acid

3.63 mgvs0.1 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32%0.41mg

Vitamin B6

2.58%0.034mg

Pyridoxine

0.41 mgvs0.034 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

30.5%122μg

Vitamin B9

10.5%42μg

Folates and Folic Acid

122 μgvs42 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

89.7%13.5mg

Vitamin E

Tocopherols and Tocotrienols

13.5 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Pie crust, standard-type, dry mix, prepared, baked

3.6%36mg

Calcium

3.6%36mg

36 mgvs36 mg

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

Find Nuts and Seeds rich in Calcium

105%0.94mg

Copper

4.92%0.044mg

0.94 mgvs0.044 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24.5%1.96mg

Iron

16%1.3mg

1.96 mgvs1.3 mg

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

Find Nuts and Seeds rich in Iron

16%66.5mg

Magnesium

2.14%9mg

66.5 mgvs9 mg

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

Find Nuts and Seeds rich in Magnesium

47.3%1.1mg

Manganese

7.94%0.18mg

1.1 mgvs0.18 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

85%595mg

Phosphorus

7.2%50.3mg

595 mgvs50.3 mg

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

Find Nuts and Seeds rich in Phosphorus

13%438mg

Potassium

1.1%37mg

438 mgvs37 mg

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

Find Nuts and Seeds rich in Potassium

74.3%41μg

Selenium

24%13.2μg

41 μgvs13.2 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.55mg

Sodium

29%437mg

1.55 mgvs437 mg

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

Find Nuts and Seeds rich in Sodium

24.8%2.73mg

Zinc

2.12%0.23mg

2.73 mgvs0.23 mg

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

Find Nuts and Seeds rich in Zinc

0.017%0.62g

Water

0.17%6.35g

0.62 gvs6.35 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Pie crust, standard-type, dry mix, prepared, baked:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B3, 36.1 times more Vitamin B5, 12.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Pie crust, standard-type, dry mix, prepared, baked.
While Pie crust, standard-type, dry mix, prepared, baked contains 3.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, dry mix, prepared, baked have similar amounts of Vitamin B2 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Pie crust, standard-type, dry mix, prepared, baked:

Dry Roasted Sunflower Seed Kernels no Salt have 21.3 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 6 times more Manganese, 11.8 times more Phosphorus, 11.8 times more Potassium, 3.1 times more Selenium and 11.7 times more Zinc than Pie crust, standard-type, dry mix, prepared, baked.
While Pie crust, standard-type, dry mix, prepared, baked contains 282.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, dry mix, prepared, baked have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 7.7 times more Omega 6, 5.3 times more Fiber and 2.5 times more Protein than Pie crust, standard-type, dry mix, prepared, baked.
While Pie crust, standard-type, dry mix, prepared, baked contains 1.7 times more Saturated Fat, 3.2 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Pie crust, standard-type, dry mix, prepared, baked have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsPie crust, standard-type, dry mix, prepared, bakedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Pie crust, standard-type, frozen, ready-to-bake, enrichedPie crust, standard-type, dry mix, prepared, bakedVS Pie crust, standard-type, frozen, ready-to-bake, enriched

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Pie crust, standard-type, dry mix, prepared, baked

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pie crust, standard-type, dry mix, prepared, baked?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: