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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 580kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	22% 28.3g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	3.73% 1.4g	32% 12g	38g per day for Men 19-50 years
Protein	12% 6.66g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	17% 68μg	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	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	8.5% 1.28mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	69.5% 5.56mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	15.4% 108mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 155.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 39.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 26.5 times more Copper, 1.3 times more Iron, 27.1 times more Magnesium, 5.9 times more Manganese, 8.7 times more Phosphorus, 8 times more Potassium, 10.4 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.2 times more Omega 3, 3.6 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.7 times more Fat, 1.7 times more Saturated Fat, 19.1 times more Omega 6, 8.6 times more Fiber and 4.4 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.