Comparing Nutrients in 14 ounces Sunflower Seeds VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	80% 2318kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	67.8% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	215% 279g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	143% 104g	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	24% 17.4g	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	% 60.3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 7.06g	g per day for Men 19-50 years
Fiber	90% 34g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	147% 82.5g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	159% 2.06mg	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	225% 901μg	110% 441μg	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	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	31% 310mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	30.4% 0.27mg	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	260% 21mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	56% 1.3mg	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	374% 2619mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 67.3 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 26.1 times more Copper, 27.1 times more Magnesium, 6 times more Manganese, 7.6 times more Phosphorus, 6.3 times more Potassium, 17.1 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 37.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.2 times more Fat, 1.2 times more Saturated Fat, 7.9 times more Omega 6, 8.6 times more Fiber and 4.9 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 5.5 times more Omega 3, 3.5 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.