Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Energy	75.4% 2187kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	90% 34g	38g per day for Men 19-50 years
Protein	51.7% 29g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	411% 5.34mg	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	77.4% 310μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	14.3% 2.14mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	794% 7.14mg	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	127% 10mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	336% 7.74mg	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	34% 238mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

• Puff pastry, frozen, ready-to-bake has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B5, 64 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 65.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

• Puff pastry, frozen, ready-to-bake has 27.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 15.8 times more Copper, 2.1 times more Iron, 20.3 times more Magnesium, 4 times more Manganese, 11 times more Phosphorus, 10.6 times more Potassium, 2.2 times more Selenium and 9.4 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 2.2 times more Saturated Fat, 4.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 5 times more Omega 6, 3.5 times more Sugars, 5.7 times more Fiber and 2.8 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.