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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	80% 2318kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	222% 289g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	159% 115g	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	% 9.92g	NA	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	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	142% 1.85mg	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	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	31% 310mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	30% 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	194% 15.6mg	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	57.3% 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	43% 302mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	94% 1405mg	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	1.12% 41.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 155.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B2 per 14 oz.

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

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 26.5 times more Copper, 1.3 times more Iron, 27.1 times more Magnesium, 5.9 times more Manganese, 8.7 times more Phosphorus, 8 times more Potassium, 10.4 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 39.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 1.7 times more Saturated Fat, 19.1 times more Omega 6, 8.6 times more Fiber and 4.4 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.6 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 14 oz.