Comparing Nutrients in 1 pound Sunflower Seeds VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	91% 2649kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	245% 319g	130g per day for Men 19-50 years
Sugars	16.4% 12g	163% 119g	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	27.5% 20g	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	% 69g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 8.07g	g per day for Men 19-50 years
Fiber	103% 39g	12% 4.54g	38g per day for Men 19-50 years
Protein	168% 94g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	181% 2.36mg	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	257% 1030μg	126% 503μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	34.8% 0.31mg	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	298% 24mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	64% 1.47mg	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	428% 2994mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 67.3 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 26.1 times more Copper, 27.1 times more Magnesium, 6 times more Manganese, 7.6 times more Phosphorus, 6.3 times more Potassium, 17.1 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 37.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.2 times more Fat, 1.2 times more Saturated Fat, 7.9 times more Omega 6, 8.6 times more Fiber and 4.9 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 5.5 times more Omega 3, 3.5 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.