Comparing Nutrients in 14 ounces Sunflower Seeds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	80% 2318kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	147% 191g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	81% 58.6g	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	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	27% 10.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	20% 0.26mg	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	225% 901μg	73.4% 294μg	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	6.17% 5.56mg	5.73% 5.16mg	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	931% 140mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	31% 310mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	70.6% 0.64mg	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	260% 21mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	99% 2.3mg	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	374% 2619mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	156% 85.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Sunflower Seeds have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 20.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 113.5 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Sunflower Seeds have 11.3 times more Copper, 14.1 times more Magnesium, 3.4 times more Manganese, 7.3 times more Phosphorus, 3.7 times more Potassium, 2.5 times more Selenium and 5.2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.5 times more Calcium and 33.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 2.4 times more Energy, 28.6 times more Fat, 8.3 times more Saturated Fat, 2 times more Omega 3, 74.6 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.4 times more Carbohydrate and 5.6 times more Sugars than Dried Sunflower Seed Kernels.
• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6