Comparing Nutrients in 5 ounces Toaster pastries, brown-sugar-cinnamon VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	22% 28.3g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	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	2.44% 1.77g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 23g	% 3.54g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	32% 12g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.2% 0.82mg	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	48.5% 194μg	80.4% 322μg	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	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	12.6% 1.9mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.5% 415mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	100% 7.97mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	17% 119mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 26.4 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Toaster pastries, brown-sugar-cinnamon vs Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 3.8 times more Calcium and 40.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.4 times more Copper, 18.1 times more Magnesium, 3.7 times more Manganese, 7.9 times more Phosphorus, 6.1 times more Potassium, 15.1 times more Selenium and 9.1 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, brown-sugar-cinnamon have 3.6 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.4 times more Fat, 3.7 times more Fiber and 5.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.