Comparing Nutrients in 100 calories Sunflower Seeds VS Muffins, English, whole-wheat

Weight per 100 calories

• Sunflower Seeds: 17g
• Muffins, English, whole-wheat: 49.3g

Sunflower Seeds have 2.9 times more energy per 100g than Muffins, English, whole-wheat. It has very high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	5.5% 4g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	6.85% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	6.18% 0.08mg	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	6.03% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	11.6% 0.1mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	38.3% 0.88mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.17% 0.79mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.61% 22.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Muffins, English, whole-wheat:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 29.8 times more Vitamin E than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Muffins, English, whole-wheat:

• Dried Sunflower Seed Kernels have 3 times more Copper and 1.6 times more Magnesium than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 9.8 times more Calcium, 1.3 times more Iron, 2.6 times more Manganese, 2.2 times more Selenium and 116.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 8.5 times more Fat, 4.6 times more Saturated Fat and 10.2 times more Omega 6 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 2.2 times more Omega 3, 5.8 times more Carbohydrate, 8.9 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.