Comparing Nutrients in 100 calories Toaster pastries, brown-sugar-cinnamon VS Roasted Sunflower Seeds

Weight per 100 calories

• Toaster pastries, brown-sugar-cinnamon: 27g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Toaster pastries, brown-sugar-cinnamon, which is very high in comparison to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 100 calories - Toaster pastries, brown-sugar-cinnamon or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	10% 7.36g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.47% 0.34g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.17g	NA	g per day for Men 19-50 years
Sucrose	% 4.4g	NA	g per day for Men 19-50 years
Fiber	1.64% 0.62g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.097mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.26% 37μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	2.94% 0.026mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19% 1.5mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	1.16% 4.86mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	6.27% 0.14mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.24% 22.7mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.4mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.95μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	6.5% 98mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toaster pastries, brown-sugar-cinnamon vs Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 9.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Vitamin B5 and 12.5 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Toaster pastries, brown-sugar-cinnamon vs Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 6.6 times more Calcium, 2.3 times more Iron and 189.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 8.7 times more Phosphorus, 5.1 times more Potassium, 14.4 times more Selenium and 6.1 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 100 calories:

• Toaster pastries, brown-sugar-cinnamon have 4.7 times more Carbohydrate and 15.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Fat, 3.1 times more Fiber and 3 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.