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

Weight per 500 calories

• Toaster pastries, brown-sugar-cinnamon: 135g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Toaster pastries, brown-sugar-cinnamon or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	16% 20.7g	130g per day for Men 19-50 years
Sugars	50.8% 37g	3.23% 2.35g	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	2.33% 1.7g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	8.18% 3.1g	25% 9.54g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.4% 0.81mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.3% 0.78mg	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	46.3% 185μg	51% 204μg	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	1.34% 1.2mg	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	12% 1.8mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.6% 396mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	175% 1.57mg	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	95% 7.6mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	79% 1.8mg	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	16.2% 114mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 9.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Vitamin B5 and 12.5 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

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

• Toaster pastries, brown-sugar-cinnamon have 6.6 times more Calcium, 2.3 times more Iron and 189.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 8.7 times more Phosphorus, 5.1 times more Potassium, 14.4 times more Selenium and 6.1 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, brown-sugar-cinnamon have 4.7 times more Carbohydrate and 15.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Fat, 3.1 times more Fiber and 3 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.