Comparing Nutrients in 7 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	40% 1159kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	107% 140g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	71.5% 52g	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	12% 8.7g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 3.53g	g per day for Men 19-50 years
Fiber	45% 17g	5.22% 2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	79.4% 1.03mg	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	113% 450μg	55% 220μg	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	3.1% 2.78mg	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	465% 69.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.5% 30.6μg	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	15.5% 155mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	15.2% 0.14mg	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	130% 10.4mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	28% 0.64mg	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	187% 1310mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.77% 28.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.