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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.6% 1469kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	63% 81.7g	130g per day for Men 19-50 years
Sugars	149% 108g	NA	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	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	120% 45.6g	38g per day for Men 19-50 years
Protein	28.8% 16g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	116% 1163mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	96% 1433mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 2 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Toaster pastries, brown-sugar-cinnamon.

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

• Toaster pastries, brown-sugar-cinnamon have 5.1 times more Calcium and 120.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.7 times more Copper, 7.2 times more Magnesium, 4 times more Manganese, 13.8 times more Phosphorus, 4.7 times more Potassium and 9.6 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, brown-sugar-cinnamon have 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 7.1 times more Fat, 5 times more Fiber and 4.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.