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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	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	120% 480μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 118 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Toaster pastries, fruit, toasted (include apple, 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, toasted (include apple, blueberry, cherry, strawberry) have 3.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.