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Comparing Nutrients in 500 calories Pie crust, deep dish, frozen, baked, made with enriched flourVS Sunflower Seeds

Weight per 500 calories

Pie crust, deep dish, frozen, baked, made with enriched flour
96g
Sunflower Seeds
85.6g

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

Which food has more nutrients per 500 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie crust, deep dish, frozen, baked, made with enriched flour
5%
55%
40%
Sunflower Seeds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Pie crust, deep dish, frozen, baked, made with enriched flourvs Sunflower Seeds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31.5%30.6g
Fat
45.4%44g
30.6 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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26.6%8.5g
Saturated Fat
12%3.8g
8.5 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.12g
Omega 3
3.2%0.051g
0.12 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21%3.56g
Omega 6
116%19.7g
3.56 gvs19.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38.7%50.4g
Carbohydrate
13%17g
50.4 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.1%2.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.24 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
%2.14g
NA gvs2.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
19.4%7.36g
2.2 gvs7.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.85g
Protein
31.8%17.8g
5.85 gvs17.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pie crust, deep dish, frozen, baked, made with enriched flourvs Sunflower Seeds
NA
Vitamin A
0.29%2.57μg
RAE, retinol activity equivalents
NA μgvs2.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
106%1.27mg
Thiamine
0.25 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.6%0.12mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.12 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.75mg
Vitamin B3
44.6%7.14mg
Niacin, nicotinic acid, niacinamide
2.75 mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.74%0.39mg
Vitamin B5
19.3%0.97mg
Pantothenic acid
0.39 mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.95%0.038mg
Vitamin B6
88.6%1.15mg
Pyridoxine
0.038 mgvs1.15 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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22.6%90μg
Vitamin B9
48.6%194μg
Folates and Folic Acid
90 μgvs194 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
1.33%1.2mg
Ascorbic acid
NA mgvs1.2 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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8.9%1.33mg
Vitamin E
201%30mg
Tocopherols and Tocotrienols
1.33 mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.4%16μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
16 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pie crust, deep dish, frozen, baked, made with enriched flourvs Sunflower Seeds
2.2%22mg
Calcium
6.68%66.8mg
22 mgvs66.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.5%0.085mg
Copper
171%1.54mg
0.085 mgvs1.54 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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29.6%2.37mg
Iron
56%4.5mg
2.37 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.9%16.3mg
Magnesium
66.3%278mg
16.3 mgvs278 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.2%0.51mg
Manganese
72.6%1.67mg
0.51 mgvs1.67 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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10.6%74mg
Phosphorus
80.7%565mg
74 mgvs565 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.9%99mg
Potassium
16.2%552mg
99 mgvs552 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.72%4.8μg
Selenium
82.5%45.4μg
4.8 μgvs45.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%377mg
Sodium
0.51%7.7mg
377 mgvs7.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.54%0.5mg
Zinc
39%4.3mg
0.5 mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.93g
Water
0.11%4.05g
7.93 gvs4.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Pie crust, deep dish, frozen, baked, made with enriched flour vs Sunflower Seeds:
Comparing minerals per 500 calories for Pie crust, deep dish, frozen, baked, made with enriched flour vs Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Pie crust, deep dish, frozen, baked, made with enriched flourVS Pie crust, refrigerated, regular, unbakedSunflower SeedsVS Pie crust, refrigerated, regular, unbakedPie crust, deep dish, frozen, baked, made with enriched flourVS 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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