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

Weight per 100 calories

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

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Toaster pastries, brown-sugar-cinnamon, which is very high in comparison to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

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

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.097mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.7% 0.23mg	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	9.26% 37μg	9.7% 39μg	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	0.27% 0.24mg	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	2.4% 0.36mg	40% 6.02mg	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	7.9% 79mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	2.94% 0.026mg	34.2% 0.31mg	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	19% 1.5mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.16% 4.86mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	6.27% 0.14mg	14.5% 0.33mg	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	3.24% 22.7mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.95μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	6.5% 98mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.022% 0.81g	3700g per day for Men 19-50 years

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

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

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

• Toaster pastries, brown-sugar-cinnamon have 5.9 times more Calcium, 1.7 times more Iron and 63.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 100 calories:

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