Comparing Nutrients in 300 calories Toaster pastries, brown-sugar-cinnamon VS Sunflower Seeds

Weight per 300 calories

• Toaster pastries, brown-sugar-cinnamon: 81g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Toaster pastries, brown-sugar-cinnamon, which is very high in comparison to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 300 calories - Toaster pastries, brown-sugar-cinnamon or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	30.5% 22g	1.86% 1.35g	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	1.4% 1g	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	% 1.3g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.88% 3.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	53% 0.69mg	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	27.8% 111μg	29% 117μg	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	0.8% 0.72mg	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	7.2% 1.08mg	120% 18mg	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	23.8% 238mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.83% 0.079mg	103% 0.92mg	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	57% 4.56mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.47% 14.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	43.6% 1mg	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	9.73% 68mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	4.05% 0.45mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 2.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 16.8 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 B9 per 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 5.9 times more Calcium, 1.7 times more Iron and 63.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.6 times more Copper, 11.4 times more Magnesium, 2.3 times more Manganese, 5 times more Phosphorus, 3.9 times more Potassium, 9.6 times more Selenium and 5.8 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, brown-sugar-cinnamon have 5.7 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Fat, 2.4 times more Fiber and 3.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.