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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 370kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	NA	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	3.77% 2.73g	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	1.72% 1.25g	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	% 8.03g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	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	55% 0.66mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	62% 0.8mg	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	34.3% 137μg	59.3% 237μg	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	1.56% 1.4mg	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	8.87% 1.33mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.3% 293mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	203% 1.83mg	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	70.3% 5.62mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	92% 2.1mg	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	12% 84mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	6.36% 3.5μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 6.2 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 19.6 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.

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

• Toaster pastries, brown-sugar-cinnamon have 4.2 times more Calcium, 1.5 times more Iron and 120.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.7 times more Copper, 7.2 times more Magnesium, 4 times more Manganese, 13.8 times more Phosphorus, 8.1 times more Potassium, 22.7 times more Selenium and 9.6 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 100 grams:

• Toaster pastries, brown-sugar-cinnamon have 3 times more Carbohydrate and 10 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 6.2 times more Fat, 4.8 times more Fiber and 4.8 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.