Comparing Nutrients in 1 pound Toaster pastries, brown-sugar-cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1678kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	69.8% 91g	130g per day for Men 19-50 years
Sugars	170% 124g	16.4% 12g	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	7.82% 5.67g	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	% 36.4g	NA	g per day for Men 19-50 years
Sucrose	% 74g	% 11.3g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	103% 39g	38g per day for Men 19-50 years
Protein	33% 18.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	469% 6.1mg	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	155% 621μg	257% 1030μg	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	NA	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	40.2% 6.03mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	133% 1329mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	907% 8.16mg	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	319% 25.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	385% 8.85mg	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	54.4% 381mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 26.4 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 3.8 times more Calcium and 40.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.4 times more Copper, 18.1 times more Magnesium, 3.7 times more Manganese, 7.9 times more Phosphorus, 6.1 times more Potassium, 15.1 times more Selenium and 9.1 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, brown-sugar-cinnamon have 3.6 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.4 times more Fat, 3.7 times more Fiber and 5.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.