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

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3850kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	175% 30g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	553% 718g	176% 229g	130g per day for Men 19-50 years
Sugars	428% 310g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 88.8g	% 23.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	71.6% 40g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	224% 2020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.95mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	386% 61.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	381% 4.95mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	162% 194μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	904% 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	101% 710mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.42% 15.4g	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 Oil Roasted Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 22.8 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 49.1 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 Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 103.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 29.1 times more Copper, 11.5 times more Magnesium, 6.5 times more Manganese, 16 times more Phosphorus, 5.6 times more Potassium, 23 times more Selenium and 14.5 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Oil Roasted 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 4.6 times more Omega 3, 3.1 times more Carbohydrate, 10 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 5.7 times more Fat, 2.3 times more Saturated Fat, 11.5 times more Omega 6, 5.9 times more Fiber and 5 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.