Comparing Nutrients in 7 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 770kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.17g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 140g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	12% 8.7g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 3.53g	% 4.96g	g per day for Men 19-50 years
Fiber	5.22% 2g	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.33g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.2% 13.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	55% 220μg	113% 450μg	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	0% 0mg	3.1% 2.78mg	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	12% 1.8mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	137% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	24.7% 173mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Sunflower Seeds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 67.3 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 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).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Sunflower Seeds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 37.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 5.5 times more Omega 3, 3.5 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.2 times more 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).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.