Comparing Nutrients in 14 ounces Toaster pastries, brown-sugar-cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	50.6% 1469kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	61% 79.4g	130g per day for Men 19-50 years
Sugars	149% 108g	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	6.84% 4.96g	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	% 32g	NA	g per day for Men 19-50 years
Sucrose	% 64.7g	% 9.92g	g per day for Men 19-50 years
Fiber	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	28.8% 16g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	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	136% 544μg	225% 901μg	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	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	35% 5.28mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	116% 1163mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	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	279% 22.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	47.6% 333mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	96% 1433mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 26.4 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 3.8 times more Calcium and 40.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.4 times more Copper, 18.1 times more Magnesium, 3.7 times more Manganese, 7.9 times more Phosphorus, 6.1 times more Potassium, 15.1 times more Selenium and 9.1 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, brown-sugar-cinnamon have 3.6 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.4 times more Fat, 3.7 times more Fiber and 5.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.