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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 781kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	5.34% 3.87g	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	5.6% 2.13g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 3.8 times more Vitamin B1 and 6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3, more Vitamin B5, 38.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and 48.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Puff pastry, frozen, ready-to-bake has 83 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 16.1 times more Copper, 1.5 times more Iron, 8.1 times more Magnesium, 4.3 times more Manganese, 19.3 times more Phosphorus, 13.9 times more Potassium, 3.3 times more Selenium and 10 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 5 ounces:

• Puff pastry, frozen, ready-to-bake has 1.8 times more Saturated Fat, 3.6 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 7.1 times more Omega 6, 3.7 times more Sugars, 7.4 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.