Comparing Nutrients in 5 ounces Sunflower Seeds VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	28.5% 828kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	16% 5.12g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	76.7% 100g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	51% 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	8.6% 6.22g	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	% 21.5g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 2.52g	g per day for Men 19-50 years
Fiber	32% 12g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	56.7% 0.74mg	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	80.4% 322μg	39.3% 157μg	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	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	11% 111mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	11% 0.098mg	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	93% 7.44mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	20% 0.46mg	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	134% 936mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 67.3 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 26.1 times more Copper, 27.1 times more Magnesium, 6 times more Manganese, 7.6 times more Phosphorus, 6.3 times more Potassium, 17.1 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 37.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.2 times more Fat, 1.2 times more Saturated Fat, 7.9 times more Omega 6, 8.6 times more Fiber and 4.9 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 5.5 times more Omega 3, 3.5 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.