Comparing Nutrients in 1 kilogram Toaster pastries, brown-sugar-cinnamon VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 79.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	185% 241g	130g per day for Men 19-50 years
Sugars	376% 272g	37.7% 27.3g	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	17.2% 12.5g	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	% 80.3g	NA	g per day for Men 19-50 years
Sucrose	% 163g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	292% 111g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	452% 72.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	446% 5.8mg	618% 8.04mg	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	343% 1370μg	593% 2370μg	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	15.6% 14mg	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	88.7% 13.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	293% 2930mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	2033% 18.3mg	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	703% 56.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	232% 5.34mg	917% 21mg	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	120% 840mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toaster pastries, brown-sugar-cinnamon vs Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 6.2 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 19.6 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Toaster pastries, brown-sugar-cinnamon vs Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 4.2 times more Calcium, 1.5 times more Iron and 120.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted 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, 8.1 times more Potassium, 22.7 times more Selenium and 9.6 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, brown-sugar-cinnamon have 3 times more Carbohydrate and 10 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 6.2 times more Fat, 4.8 times more Fiber and 4.8 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.