Comparing Nutrients in 500 calories Sunflower SeedsVS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Weight per 500 calories

Sunflower Seeds

85.6g

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

109g

Sunflower Seeds have 1.3 times more energy per 100g than Pie crust, standard-type, frozen, ready-to-bake, unenriched. It has very high energy density when compared 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 - Sunflower Seeds or Pie crust, standard-type, frozen, ready-to-bake, unenriched?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

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

58%

39%

500 kcal ▼

Macro Nutrients

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

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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45.4%44g

Fat

33%32g

44 gvs32 g

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

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12%3.8g

Saturated Fat

15%4.77g

3.8 gvs4.77 g

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

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3.2%0.051g

Omega 3

52%0.83g

0.051 gvs0.83 g

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

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116%19.7g

Omega 6

65.7%11g

19.7 gvs11 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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13%17g

Carbohydrate

37%48.2g

17 gvs48.2 g

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

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3.1%2.24g

Sugars

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

2.24 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

2.6%0.98g

7.36 gvs0.98 g

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

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31.8%17.8g

Protein

7.6%4.27g

17.8 gvs4.27 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

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

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 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

106%1.27mg

Vitamin B1

4.56%0.055mg

Thiamine

1.27 mgvs0.055 mg

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

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23.4%0.3mg

Vitamin B2

0.84%0.011mg

Riboflavin

0.3 mgvs0.011 mg

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

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44.6%7.14mg

Vitamin B3

3.76%0.6mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs0.6 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

19.3%0.97mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

0.97 mgvs0.25 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

88.6%1.15mg

Vitamin B6

5.98%0.078mg

Pyridoxine

1.15 mgvs0.078 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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48.6%194μg

Vitamin B9

2.74%11μg

Folates and Folic Acid

194 μgvs11 μg

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

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0%0μg

Vitamin B12

1.37%0.033μg

Cobalamin

0 μgvs0.033 μg

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

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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

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

6.68%66.8mg

Calcium

1.97%19.7mg

66.8 mgvs19.7 mg

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

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171%1.54mg

Copper

8.27%0.074mg

1.54 mgvs0.074 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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56%4.5mg

Iron

5.2%0.42mg

4.5 mgvs0.42 mg

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

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66.3%278mg

Magnesium

4.17%17.5mg

278 mgvs17.5 mg

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

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72.6%1.67mg

Manganese

26%0.6mg

1.67 mgvs0.6 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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80.7%565mg

Phosphorus

8.3%58mg

565 mgvs58 mg

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

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16.2%552mg

Potassium

3.15%107mg

552 mgvs107 mg

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

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82.5%45.4μg

Selenium

45.4 μgvsNA μg

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

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0.51%7.7mg

Sodium

42%630mg

7.7 mgvs630 mg

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

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39%4.3mg

Zinc

3%0.33mg

4.3 mgvs0.33 mg

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

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0.11%4.05g

Water

0.62%23g

4.05 gvs23 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 Sunflower Seeds vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

Dried Sunflower Seed Kernels have 23.2 times more Vitamin B1, 27.8 times more Vitamin B2, 11.9 times more Vitamin B3, 3.8 times more Vitamin B5, 14.8 times more Vitamin B6 and 17.8 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
Both Dried Sunflower Seed Kernels as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

Dried Sunflower Seed Kernels have 3.4 times more Calcium, 20.7 times more Copper, 10.8 times more Iron, 15.9 times more Magnesium, 2.8 times more Manganese, 9.7 times more Phosphorus, 5.2 times more Potassium and 13 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
While Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 81.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.4 times more Fat, 1.8 times more Omega 6, 7.5 times more Fiber and 4.2 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
While Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 16.2 times more Omega 3 and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pie crust, standard-type, frozen, ready-to-bake, unenriched have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPie crust, standard-type, frozen, ready-to-bake, unenrichedVS Roasted Sunflower SeedsSunflower SeedsVS Popovers, dry mix, unenrichedPie crust, standard-type, frozen, ready-to-bake, unenrichedVS Popovers, dry mix, unenriched

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: