Comparing Nutrients in 300 calories Toaster pastries, brown-sugar-cinnamonVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Toaster pastries, brown-sugar-cinnamon

81g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted 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 300 calories - Toaster pastries, brown-sugar-cinnamon or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Toaster pastries, brown-sugar-cinnamon

19%

77%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Toaster pastries, brown-sugar-cinnamonvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.67%6.47g

Fat

27%26g

6.47 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

11%3.6g

NA gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.57%0.041g

NA gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

102%17.3g

NA gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.3%59g

Carbohydrate

8.92%11.6g

59 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30.5%22g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.4%1g

Fructose

0%0g

≤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]

1 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.5g

Glucose

%0.38g

6.5 gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%13.2g

Sucrose

%1.2g

13.2 gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.9%1.86g

Fiber

14%5.37g

1.86 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.88%3.3g

Protein

18%10g

3.3 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toaster pastries, brown-sugar-cinnamonvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.6%0.54mg

Vitamin B1

13.5%0.16mg

Thiamine

0.54 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.4%0.49mg

Vitamin B2

11%0.14mg

Riboflavin

0.49 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.6%5.86mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

5.86 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.84%0.29mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.29 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36%0.47mg

Vitamin B6

31%0.4mg

Pyridoxine

0.47 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.8%111μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

111 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0.62%0.56mg

Ascorbic acid

NA mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.2%1.08mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

1.08 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toaster pastries, brown-sugar-cinnamonvs Oil Roasted Sunflower Seeds

23.8%238mg

Calcium

4.4%44mg

238 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.83%0.079mg

Copper

102%0.91mg

0.079 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.56mg

Iron

27%2.17mg

4.56 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.47%14.6mg

Magnesium

15.3%64.4mg

14.6 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg

Manganese

46%1.05mg

0.43 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.73%68mg

Phosphorus

82.5%577mg

68 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.5%85mg

Potassium

7.2%245mg

85 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.16%2.84μg

Selenium

72%39.6μg

2.84 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.5%293mg

Sodium

0.1%1.52mg

293 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.05%0.45mg

Zinc

24%2.64mg

0.45 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.31%11.4g

Water

0.021%0.78g

11.4 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Toaster pastries, brown-sugar-cinnamon vs Oil Roasted Sunflower Seeds:

Toaster pastries, brown-sugar-cinnamon have 3.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12 times more Vitamin B5 and 17.1 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
Both Toaster pastries, brown-sugar-cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, brown-sugar-cinnamon vs Oil Roasted Sunflower Seeds:

Toaster pastries, brown-sugar-cinnamon have 5.4 times more Calcium, 2.1 times more Iron and 192.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 11.5 times more Copper, 4.4 times more Magnesium, 2.4 times more Manganese, 8.5 times more Phosphorus, 2.9 times more Potassium, 14 times more Selenium and 5.9 times more Zinc than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 300 calories:

Toaster pastries, brown-sugar-cinnamon have 5.1 times more Carbohydrate and 14 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4 times more Fat, 2.9 times more Fiber and 3.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
Both Toaster pastries, brown-sugar-cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Toaster pastries, brown-sugar-cinnamon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Toaster pastries, brown-sugar-cinnamonVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)Oil Roasted Sunflower SeedsVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)Toaster pastries, brown-sugar-cinnamonVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Toaster pastries, brown-sugar-cinnamonVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Toaster pastries, brown-sugar-cinnamon or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: