Comparing Nutrients in 1 kilogram Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3850kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	175% 30g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	553% 718g	154% 200g	130g per day for Men 19-50 years
Sugars	428% 310g	36% 26g	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	53.5% 38.8g	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	% 149g	NA	g per day for Men 19-50 years
Sucrose	% 88.8g	% 25g	g per day for Men 19-50 years
Fiber	47.4% 18g	226% 86g	38g per day for Men 19-50 years
Protein	71.6% 40g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	224% 2020μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.95mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	386% 61.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	381% 4.95mg	1035% 13.5mg	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	225% 900μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	49.3% 7.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	162% 194μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	2000% 18mg	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	544% 43.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	848% 19.5mg	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	101% 710mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.8% 140g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 67.3 times more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 34.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 29 times more Copper, 29.5 times more Magnesium, 6.1 times more Manganese, 9.3 times more Phosphorus, 7.5 times more Potassium, 15.6 times more Selenium and 13.9 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 6.2 times more Omega 3, 3.6 times more Carbohydrate and 11.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.7 times more Fat, 1.4 times more Saturated Fat, 7.7 times more Omega 6, 4.8 times more Fiber and 5.2 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 Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.