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Comparing Nutrients in 1 pound Sunflower SeedsVS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)
4%
21%
75%
1 lb ▼

Macro Nutrients

91%2649kcal
Energy
60.2%1746kcal
2649 kcalvs1746 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
241%233g
Fat
42%41g
233 gvs41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
63%20.2g
Saturated Fat
44%14g
20.2 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
105%1.7g
0.27 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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615%105g
Omega 6
79.6%13.5g
105 gvs13.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
69.8%91g
Carbohydrate
251%326g
91 gvs326 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
16.4%12g
Sugars
194%141g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs141 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
24.3%17.6g
≤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]
NA gvs17.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%67.6g
NA gvs67.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%11.3g
Sucrose
%40.3g
11.3 gvs40.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39g
Fiber
21.5%8.16g
39 gvs8.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
168%94g
Protein
32.5%18g
94 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
102%916μg
RAE, retinol activity equivalents
13.6 μgvs916 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
559%6.7mg
Vitamin B1
196%2.35mg
Thiamine
6.7 mgvs2.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
124%1.6mg
Vitamin B2
173%2.25mg
Riboflavin
1.6 mgvs2.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
236%38mg
Vitamin B3
175%28mg
Niacin, nicotinic acid, niacinamide
38 mgvs28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
27.6%1.38mg
Pantothenic acid
5.13 mgvs1.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
469%6.1mg
Vitamin B6
173%2.25mg
Pyridoxine
6.1 mgvs2.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
257%1030μg
Vitamin B9
102%408μg
Folates and Folic Acid
1030 μgvs408 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
1.9%0.045μg
Cobalamin
0 μgvs0.045 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
0%0mg
Ascorbic acid
6.35 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1064%160mg
Vitamin E
22.4%3.36mg
Tocopherols and Tocotrienols
160 mgvs3.36 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
73.3%88μg
Phytomenadione or phylloquinone
0 μgvs88 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35.4%354mg
Calcium
5.44%54.4mg
354 mgvs54.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
907%8.16mg
Copper
31.2%0.28mg
8.16 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
298%24mg
Iron
247%19.7mg
24 mgvs19.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
351%1474mg
Magnesium
12%50mg
1474 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
385%8.85mg
Manganese
63.5%1.46mg
8.85 mgvs1.46 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
428%2994mg
Phosphorus
46%322mg
2994 mgvs322 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
86%2926mg
Potassium
11.5%390mg
2926 mgvs390 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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437%240μg
Selenium
28%15.4μg
240 μgvs15.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.72%41mg
Sodium
94%1411mg
41 mgvs1411 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
206%22.7mg
Zinc
15%1.63mg
22.7 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.58%21.5g
Water
1.72%63.7g
21.5 gvs63.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Sunflower Seeds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):
Comparing minerals per 1 pound for Sunflower Seeds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: