Comparing Nutrients in 100 grams Sunflower Seeds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	20% 584kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	56% 72.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	40% 29g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.63% 1g	38g per day for Men 19-50 years
Protein	37% 20.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	35.8% 0.47mg	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	56.8% 227μg	12% 48μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	7.56% 0.068mg	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	65.6% 5.25mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	14.4% 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	94% 660mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.27% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 155.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 26.5 times more Copper, 1.3 times more Iron, 27.1 times more Magnesium, 5.9 times more Manganese, 8.7 times more Phosphorus, 8 times more Potassium, 10.4 times more Selenium and 13.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 39.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 1.7 times more Saturated Fat, 19.1 times more Omega 6, 8.6 times more Fiber and 4.4 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.6 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 100 g.