Comparing Nutrients in 500 calories Sunflower Seeds VS Toaster pastries, brown-sugar-cinnamon

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Toaster pastries, brown-sugar-cinnamon: 135g

Sunflower Seeds have 1.6 times more energy per 100g than Toaster pastries, brown-sugar-cinnamon. It has very high energy density when compared to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	75.5% 98g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	50.8% 37g	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	2.33% 1.7g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 22g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	8.18% 3.1g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	62.4% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	60.3% 0.78mg	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	48.6% 194μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	14.7% 0.13mg	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	56% 4.5mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	31.4% 0.72mg	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	80.7% 565mg	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Toaster pastries, brown-sugar-cinnamon:

• Dried Sunflower Seed Kernels have 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.
• While Toaster pastries, brown-sugar-cinnamon contain 2.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, brown-sugar-cinnamon have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Toaster pastries, brown-sugar-cinnamon:

• Dried Sunflower Seed Kernels have 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.
• While Toaster pastries, brown-sugar-cinnamon contain 5.9 times more Calcium, 1.7 times more Iron and 63.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.1 times more Fat, 2.4 times more Fiber and 3.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 5.7 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, brown-sugar-cinnamon have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 500 kcal.