Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, unenrichedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Pie crust, standard-type, frozen, ready-to-bake, unenriched

109g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Pie crust, standard-type, frozen, ready-to-bake, unenriched, which is very high in comparison to other foods. Pie crust, standard-type, frozen, ready-to-bake, unenriched having very high energy density.

Which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, unenriched or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie crust, standard-type, frozen, ready-to-bake, unenriched

58%

39%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Pie crust, standard-type, frozen, ready-to-bake, unenrichedvs Oil Roasted 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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33%32g

Fat

44.7%43.3g

32 gvs43.3 g

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

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15%4.77g

Saturated Fat

18.7%5.97g

4.77 gvs5.97 g

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

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52%0.83g

Omega 3

4.28%0.068g

0.83 gvs0.068 g

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

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65.7%11g

Omega 6

170%29g

11 gvs29 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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37%48.2g

Carbohydrate

15%19.3g

48.2 gvs19.3 g

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

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Sugars

3.62%2.63g

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

NA gvs2.63 g

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

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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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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2g

NA gvs2 g

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

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2.6%0.98g

Fiber

23.6%8.95g

0.98 gvs8.95 g

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

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7.6%4.27g

Protein

30.3%17g

4.27 gvs17 g

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

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Vitamins

Pie crust, standard-type, frozen, ready-to-bake, unenrichedvs Oil Roasted Sunflower Seeds

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 .

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4.56%0.055mg

Vitamin B1

22.5%0.27mg

Thiamine

0.055 mgvs0.27 mg

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

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0.84%0.011mg

Vitamin B2

18%0.24mg

Riboflavin

0.011 mgvs0.24 mg

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

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3.76%0.6mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs3.5 mg

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

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5.05%0.25mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.25 mgvs5.86 mg

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

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5.98%0.078mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.078 mgvs0.67 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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2.74%11μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

11 μgvs198 μg

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

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1.37%0.033μg

Vitamin B12

0%0μg

Cobalamin

0.033 μgvs0 μg

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

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0%0mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 mg

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

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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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Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

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

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

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Minerals

Pie crust, standard-type, frozen, ready-to-bake, unenrichedvs Oil Roasted Sunflower Seeds

1.97%19.7mg

Calcium

7.35%73.5mg

19.7 mgvs73.5 mg

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

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8.27%0.074mg

Copper

169%1.52mg

0.074 mgvs1.52 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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5.2%0.42mg

Iron

45%3.6mg

0.42 mgvs3.6 mg

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

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4.17%17.5mg

Magnesium

25.5%107mg

17.5 mgvs107 mg

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

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26%0.6mg

Manganese

76.4%1.76mg

0.6 mgvs1.76 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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8.3%58mg

Phosphorus

137%962mg

58 mgvs962 mg

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

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3.15%107mg

Potassium

12%408mg

107 mgvs408 mg

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

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Selenium

120%66μg

NA μgvs66 μg

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

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42%630mg

Sodium

0.17%2.53mg

630 mgvs2.53 mg

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

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3%0.33mg

Zinc

40%4.4mg

0.33 mgvs4.4 mg

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

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0.62%23g

Water

0.035%1.3g

23 gvs1.3 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, standard-type, frozen, ready-to-bake, unenriched vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 21.6 times more Vitamin B2, 5.8 times more Vitamin B3, 23.2 times more Vitamin B5, 8.6 times more Vitamin B6 and 18.1 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Oil Roasted Sunflower Seeds:

Pie crust, standard-type, frozen, ready-to-bake, unenriched has 248.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Calcium, 20.5 times more Copper, 8.7 times more Iron, 6.1 times more Magnesium, 2.9 times more Manganese, 16.6 times more Phosphorus, 3.8 times more Potassium and 13.4 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.

Comparison of macro-nutrients per 500 calories:

Pie crust, standard-type, frozen, ready-to-bake, unenriched has 12.1 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 1.3 times more Saturated Fat, 2.6 times more Omega 6, 9.1 times more Fiber and 4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pie crust, standard-type, frozen, ready-to-bake, unenrichedVS Popovers, dry mix, unenrichedOil Roasted Sunflower SeedsVS Popovers, dry mix, unenrichedPie crust, standard-type, frozen, ready-to-bake, unenrichedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, unenrichedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, unenriched or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: