Comparing Nutrients in 14 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1528kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	69.6% 12g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	73.5% 96g	130g per day for Men 19-50 years
Sugars	170% 123g	15% 11g	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	21.2% 15.4g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 35.2g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	116% 44g	38g per day for Men 19-50 years
Protein	28.4% 16g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	89% 802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	245% 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	89.3% 357μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	19.6% 2.94mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	807% 7.26mg	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	216% 17.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	364% 8.37mg	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	40.3% 282mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	82.3% 1234mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.5% 55.7g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Roasted Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 4.9 times more Vitamin B1, 2 times more Vitamin B2 and 7.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 35.3 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Roasted Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 103.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 29.5 times more Copper, 11.7 times more Magnesium, 6.6 times more Manganese, 16.3 times more Phosphorus, 9.9 times more Potassium, 23.3 times more Selenium and 14.7 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 5.4 times more Omega 3, 3 times more Carbohydrate and 11.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 5.5 times more Fat, 1.7 times more Saturated Fat, 11 times more Omega 6, 6.2 times more Fiber and 4.8 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.