Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Roasted Sunflower Seeds

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more energy per unit of mass than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry), which is very high in comparison to other foods. Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) having very high energy density.

Which food has more nutrients per 300 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.34% 8.1g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	1.94% 1.4g	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	1.93% 0.73g	15% 5.72g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	38% 343μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	32% 0.41mg	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	8.8% 35.2μg	30.5% 122μg	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	0% 0mg	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	4.4% 0.66mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	105% 0.94mg	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	36% 2.88mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	47.3% 1.1mg	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	7.96% 55.7mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Roasted Sunflower Seeds:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 4.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Vitamin B5, 3.5 times more Vitamin B9 and 20.4 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Roasted Sunflower Seeds:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.5 times more Iron and 167.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Calcium, 18.9 times more Copper, 7.6 times more Magnesium, 4.5 times more Manganese, 10.7 times more Phosphorus, 7.4 times more Potassium, 10.9 times more Selenium and 9.8 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.5 times more Omega 3, 4.3 times more Carbohydrate and 15.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Fat, 1.4 times more Saturated Fat, 19.1 times more Omega 6, 7.8 times more Fiber and 2.9 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.