Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	204% 5920kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	559% 727g	130g per day for Men 19-50 years
Sugars	43% 31g	400% 290g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	26.3% 10g	38g per day for Men 19-50 years
Protein	358% 201g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	358% 4.65mg	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	585% 2340μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	75.6% 0.68mg	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	535% 42.8mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	144% 3.32mg	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	1627% 11390mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Oil Roasted Sunflower Seed Kernels have 20.4 times more Vitamin B5, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 40.4 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 26.5 times more Copper, 10.6 times more Magnesium, 6.3 times more Manganese, 15 times more Phosphorus, 6 times more Potassium, 15.3 times more Selenium and 13.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 118 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 2.7 times more Saturated Fat, 28.3 times more Omega 6, 10.6 times more Fiber and 4.3 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Omega 3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 kg.