Comparing Nutrients in 7 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	25.3% 734kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	74.6% 54g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	58% 22g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	68.5% 38.4g	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	109% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 581mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.