Comparing Nutrients in 7 ounces Toaster pastries, brown-sugar-cinnamon VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	35% 45.4g	130g per day for Men 19-50 years
Sugars	74.6% 54g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 32.3g	% 4.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	17.6% 2.64mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 581mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster pastries, brown-sugar-cinnamon vs Oil Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 19.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 27.3 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.

Comparing minerals per 7 ounces for Toaster pastries, brown-sugar-cinnamon vs Oil Roasted Sunflower Seeds:

• Toaster pastries, brown-sugar-cinnamon have 3.4 times more Calcium, 1.3 times more Iron and 120.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.4 times more Copper, 7.1 times more Magnesium, 3.9 times more Manganese, 13.6 times more Phosphorus, 4.6 times more Potassium, 22.3 times more Selenium and 9.5 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 7 ounces:

• Toaster pastries, brown-sugar-cinnamon have 3.2 times more Carbohydrate, 8.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 6.4 times more Fat, 4.6 times more Fiber and 4.9 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.