Comparing Nutrients in 1 pound Puff pastry, frozen, ready-to-bake VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	86% 2499kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	72% 93g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	NA	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	18% 6.8g	137% 52g	38g per day for Men 19-50 years
Protein	59% 33g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	281% 3.65mg	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	88.5% 354μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	924% 8.3mg	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	145% 11.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	417% 9.6mg	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	39% 272mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Puff pastry, frozen, ready-to-bake versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puff pastry, frozen, ready-to-bake vs Toasted Sunflower Seeds:

• 1 pound of Puff pastry, frozen, ready-to-bake has 1.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains more Vitamin B5, 38.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Puff pastry, frozen, ready-to-bake as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Puff pastry, frozen, ready-to-bake vs Toasted Sunflower Seeds:

• 1 pound of Puff pastry, frozen, ready-to-bake has 83 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Calcium, 16.1 times more Copper, 2.7 times more Iron, 8.1 times more Magnesium, 4.3 times more Manganese, 19.3 times more Phosphorus, 8 times more Potassium and 10 times more Zinc than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puff pastry, frozen, ready-to-bake has 1.6 times more Saturated Fat, 3.2 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Fat, 8 times more Omega 6, 7.7 times more Fiber and 2.4 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Toasted Sunflower Seeds offer comparable quantities of Energy per one pound.