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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	141% 4090kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	185% 241g	130g per day for Men 19-50 years
Sugars	400% 290g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	292% 111g	38g per day for Men 19-50 years
Protein	84% 47g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	519% 4670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	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	120% 480μg	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	0% 0mg	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	60% 9mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	490% 39.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	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	109% 760mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.32% 12g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 20.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 118 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 26.9 times more Copper, 10.8 times more Magnesium, 6.4 times more Manganese, 15.2 times more Phosphorus, 10.5 times more Potassium, 15.5 times more Selenium and 13.9 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.5 times more Fat, 2 times more Saturated Fat, 27.1 times more Omega 6, 11.1 times more Fiber and 4.1 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.