Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 781kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	32% 12g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	147% 1.9mg	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	27.6% 111μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 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	5.1% 0.77mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	283% 2.55mg	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	45.4% 3.63mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	120% 2.76mg	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	12% 85mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

• Puff pastry, frozen, ready-to-bake has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B5, 64 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 65.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

• Puff pastry, frozen, ready-to-bake has 27.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 15.8 times more Copper, 2.1 times more Iron, 20.3 times more Magnesium, 4 times more Manganese, 11 times more Phosphorus, 10.6 times more Potassium, 2.2 times more Selenium and 9.4 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 5 ounces:

• Puff pastry, frozen, ready-to-bake has 2.2 times more Saturated Fat, 4.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 5 times more Omega 6, 3.5 times more Sugars, 5.7 times more Fiber and 2.8 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.