Comparing Nutrients in 100 calories Sunflower Seeds VS Toaster pastries, brown-sugar-cinnamon

Weight per 100 calories

• Sunflower Seeds: 17g
• Toaster pastries, brown-sugar-cinnamon: 27g

Sunflower Seeds have 1.6 times more energy per 100g than Toaster pastries, brown-sugar-cinnamon. It has very high energy density when compared to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	NA	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	10% 7.36g	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	0.47% 0.34g	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	% 2.17g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 4.4g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	12.2% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.95% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	12% 0.16mg	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	9.7% 39μg	9.26% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	2.94% 0.026mg	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	11.2% 0.9mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.16% 4.86mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.27% 0.14mg	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	16% 113mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.83% 28.4mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.7% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	6.5% 98mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Toaster pastries, brown-sugar-cinnamon:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 16.8 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 2.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, brown-sugar-cinnamon have similar amounts of Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Toaster pastries, brown-sugar-cinnamon:

• Dried Sunflower Seed Kernels have 11.6 times more Copper, 11.4 times more Magnesium, 2.3 times more Manganese, 5 times more Phosphorus, 3.9 times more Potassium, 9.6 times more Selenium and 5.8 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 5.9 times more Calcium, 1.7 times more Iron and 63.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 4.1 times more Fat, 2.4 times more Fiber and 3.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 5.7 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, brown-sugar-cinnamon have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 100 kcal.