Comparing Nutrients in 7 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	25.3% 734kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	74.6% 54g	7.17% 5.2g	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	3.42% 2.5g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 32.3g	% 4.96g	g per day for Men 19-50 years
Fiber	12% 4.56g	45% 17g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	205% 2.67mg	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	68% 272μg	113% 450μg	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	3.1% 2.78mg	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	17.6% 2.64mg	465% 69.8mg	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	58% 581mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	397% 3.57mg	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	139% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	168% 3.87mg	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	24% 167mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.