Comparing Nutrients in 5 ounces Toaster pastries, brown-sugar-cinnamon VS 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	18% 524kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	26.2% 34g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	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	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	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	49% 27.4g	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	78% 0.94mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.2% 0.82mg	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	48.5% 194μg	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.5% 415mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	100% 7.97mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	17% 119mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 6.2 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 19.6 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 B3 per 5 oz.

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

• Toaster pastries, brown-sugar-cinnamon have 4.2 times more Calcium, 1.5 times more Iron and 120.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.7 times more Copper, 7.2 times more Magnesium, 4 times more Manganese, 13.8 times more Phosphorus, 8.1 times more Potassium, 22.7 times more Selenium and 9.6 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, brown-sugar-cinnamon have 3 times more Carbohydrate and 10 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 6.2 times more Fat, 4.8 times more Fiber and 4.8 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.