Comparing Nutrients in 14 ounces Muffins, blueberry, dry mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Muffins, blueberry, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1163kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	61% 79.4g	130g per day for Men 19-50 years
Sugars	179% 130g	14.3% 10.4g	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	NA	% 9.92g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	90% 34g	38g per day for Men 19-50 years
Protein	24.7% 14g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	411% 5.34mg	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	52.6% 210μg	225% 901μg	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	10% 9.13mg	6.17% 5.56mg	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	NA	931% 140mg	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

	Muffins, blueberry, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	794% 7.14mg	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	80.4% 6.43mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	336% 7.74mg	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	125% 873mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, blueberry, dry mix vs Sunflower Seeds:

• Muffins, blueberry, dry mix have 1.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5, 16.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Muffins, blueberry, dry mix vs Sunflower Seeds:

• Muffins, blueberry, dry mix have 53.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 20.5 times more Copper, 3.2 times more Iron, 25 times more Magnesium, 7.1 times more Manganese, 3 times more Phosphorus, 13.4 times more Potassium, 17.1 times more Selenium and 15.2 times more Zinc than Muffins, blueberry, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Muffins, blueberry, dry mix have 3.1 times more Carbohydrate and 12.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 15.8 times more Fat, 3.8 times more Saturated Fat, more Omega 3, 17.6 times more Omega 6, 6.1 times more Fiber and 6 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.