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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 580kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	26.2% 34g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	3.73% 1.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	12% 6.66g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	17% 68μg	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	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	69.5% 5.56mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	15.4% 108mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.046% 1.7g	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 Roasted Sunflower Seeds:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 20.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 118 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 26.9 times more Copper, 10.8 times more Magnesium, 6.4 times more Manganese, 15.2 times more Phosphorus, 10.5 times more Potassium, 15.5 times more Selenium and 13.9 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.5 times more Fat, 2 times more Saturated Fat, 27.1 times more Omega 6, 11.1 times more Fiber and 4.1 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.