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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	79.7% 2310kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	215% 279g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 7.06g	g per day for Men 19-50 years
Fiber	116% 44g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	137% 76.7g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.54% 57g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 25.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 6.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 26.5 times more Copper, 10.8 times more Magnesium, 6.5 times more Manganese, 13.3 times more Phosphorus, 8.3 times more Potassium, 25.6 times more Selenium and 13.9 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.5 times more Iron and 111.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5 times more Fat, 1.4 times more Saturated Fat, 11.3 times more Omega 6, 11.1 times more Fiber and 4.6 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 4.8 times more Omega 3, 2.9 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.