Comparing Nutrients in 1 kilogram 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	201% 5820kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	113% 36g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	541% 703g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	360% 261g	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	60.6% 44g	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	% 152g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	292% 111g	26.3% 10g	38g per day for Men 19-50 years
Protein	345% 193g	75% 42g	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	224% 2020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	400% 5.2mg	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	593% 2370μg	278% 1110μg	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	15.6% 14mg	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	1740% 261mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	128% 154μg	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	70% 700mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	76.7% 0.69mg	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	475% 38mg	689% 55mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	141% 3.24mg	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	1650% 11550mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.87% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.